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3 Days/Week Full-Body Program, Low Volume
Not sure what a certain exercise is? Look here.
| BB | Barbell |
| DB | Dumbbell |
| EZ | EZ-Curl Bar |
| SS | Superset (set of one exercise immediately followed by a set of another exercise without rest in between) |
| 2 x 10-12 | 2 sets with such weight that failure is reached in 10 to 12 reps |
| 1 x Failure | 1 set of bodyweight exercise taken to failure |
| Monday |
Wednesday |
Friday |
| Full Body |
Full Body |
Full Body |
| BB Squat |
1 x 8-12 |
Repeat Monday's workout |
Repeat Monday's workout |
| DB Walking Lunges |
1 x 10-15 |
| BB Deadlift |
1 x 8-12 |
| Incline Bench BB Press |
1 x 8-12 |
| Pullups |
1 x Failure |
| DB Shoulder Press |
1 x 8-12 |
| BB Curls |
1 x 8-12 |
| EZ Skullcrushers |
1 x 8-12 |
| Standing Calf Raises |
1 x 10-15 |
| Ab Crunches |
1 x 20-30 |
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