3 Days/Week Full-Body Program, Muscle/Strength Mix

Not sure what a certain exercise is? Look here.

BB	Barbell
DB	Dumbbell
SS	Superset (set of one exercise immediately followed by a set of another exercise without rest in between)
1 x 12 (F-1)	1 set of 12 reps, with such weight that the set ends 1 rep short of failure

Exercise	Monday	Wednesday	Friday
BB Squat	2 x 9-12 (F-1)	2 x 6-9 (F-1)	2 x 4-6 (F-1)
Machine Pulldowns	2 x 9-12 (F-1)	2 x 6-9 (F-1)	2 x 4-6 (F-1)
BB Bench Press	2 x 9-12 (F-1)	2 x 6-9 (F-1)	2 x 4-6 (F-1)
BB Upright Row SS DB Side Raises	2 x 9-12 (F-1) SS 2 x 9-12 (F-1)	2 x 6-9 (F-1) SS 2 x 6-9 (F-1)	2 x 4-6 (F-1) SS 2 x 4-6 (F-1)
BB Skullcrusher	1 x 9-12 (F-1)	1 x 6-9 (F-1)	1 x 4-6 (F-1)
BB Curl	1 x 9-12 (F-1)	1 x 6-9 (F-1)	1 x 4-6 (F-1)

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