3 Days per Week Program Download PDF
Exercise | Machine | Image |
---|---|---|
1 - Day 1 | #11 Lat Pulldown Machine |
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2 - Day 1 | #12 T-Bar Row |
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3 - Day 1 | #13 Hammer High Row |
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4 - Day 1 | #14 Hammer Seated Row |
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5 - Day 1 | #28 Pulse Bicep Curl |
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3 Days per Week Program
Exercise | Machine | Image |
---|---|---|
1 - Day 2 | #31 Pulse Incline Press |
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2 - Day 2 | #29 Pulse Flat Press |
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3 - Day 2 | #30 Pulse Decline Press |
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4 - Day 2 | #3 Seated Side Lateral |
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5 - Day 2 | #25 Hammer Front Military Press |
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6 - Day 2 | #38 Rear Delt Machine |
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7 - Day 2 | #39 Rope Pushdown |
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3 Days per Week Program
Exercise | Machine | Image |
---|---|---|
1 - Day 3 | #4 Lying Leg Curl |
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2 - Day 3 | #21 Atlantis Leg Press |
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3 - Day 3 | #20 Horizontal Leg Press |
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4 - Day 3 | #23 Hammer Seated Leg Curl |
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5 - Day 3 | #15 Standing Calf Raises |
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6 - Day 3 | #8 Seated Calf raise |
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