Day One

Back/Biceps

     3 Days per Week Program Download PDF

Exercise	Machine	Image
1 - Day 1	#11 Lat Pulldown Machine
2 - Day 1	#12 T-Bar Row
3 - Day 1	#13 Hammer High Row
4 - Day 1	#14 Hammer Seated Row
5 - Day 1	#28 Pulse Bicep Curl

 

Day Two

Chest/Shoulders/Triceps

    3 Days per Week Program

Exercise	Machine	Image
1 - Day 2	#31  Pulse Incline Press
2 - Day 2	#29 Pulse Flat Press
3 - Day 2	#30 Pulse Decline Press
4 - Day 2	#3 Seated Side Lateral
5 - Day 2	#25 Hammer Front Military Press
6 - Day 2	#38 Rear Delt Machine
7 - Day 2	#39 Rope Pushdown

 

Day Three

Legs

     3 Days per Week Program

Exercise	Machine	Image
1 - Day 3	#4 Lying Leg Curl
2 - Day 3	#21 Atlantis Leg Press
3 - Day 3	#20 Horizontal Leg Press
4 - Day 3	#23 Hammer Seated Leg Curl
5 - Day 3	#15 Standing Calf Raises
6 - Day 3	#8 Seated Calf raise