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Chest and Tricep Back and Bicep 3x20 3x20 3x20 3x20 3x20 3x20 3x20 3x20 Leg and Shoulder 3x20 3x20 3x20 3x20 3x20 3x20 3x20 3x20 3x20 3x20

This 3-day workout plan focuses on different muscle groups each day: chest and triceps on day 1, back and biceps on day 2, and legs and shoulders on day 3. Each day includes both strength training exercises targeting the focused muscle groups through 3 sets of 20 repetitions each, as well as 30 minutes of cardio exercise and optional abdominal exercises.

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Wes Harven Maravilla
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51 views

Chest and Tricep Back and Bicep 3x20 3x20 3x20 3x20 3x20 3x20 3x20 3x20 Leg and Shoulder 3x20 3x20 3x20 3x20 3x20 3x20 3x20 3x20 3x20 3x20

This 3-day workout plan focuses on different muscle groups each day: chest and triceps on day 1, back and biceps on day 2, and legs and shoulders on day 3. Each day includes both strength training exercises targeting the focused muscle groups through 3 sets of 20 repetitions each, as well as 30 minutes of cardio exercise and optional abdominal exercises.

Uploaded by

Wes Harven Maravilla
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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DAY 1 DAY 2 DAY 3

CHEST AND TRICEP BACK and BICEP LEG AND SHOULDER

Cardio Exercise Wide Lat Pull Down 3x20 Squat Machine 3x20
Treadmill 30 min. CloseLat Pull Down 3x20 Walking Lunges 3x20
Bike 10 min. Standing Cable Row 3x20 Leg Press 3x20
Elliptical 30 min. (Optional) One Arm Row 3x20 Leg Extension 3x20
Dead Lift 3x20 Leg Curl 3x20
Dumbbell Bench Press
3x20 Dumbbell Curl 3x20 Dumbbell Press 3x20
Incline Dumbbell Press Alternate Dumbbell Curl Front Raise 3x20
3x20 3x20 Side Lateral 3x20
Pull Over 3x20 Hammer Curl 3x20 Face Full Cable 3x20

Triceps Extension 3x20 Abdominal Exercise Machine Abdomen 3x20


Over head Triceps 3x20 Sit-ups 3x20 Planking 1 min.
Triceps Push Down 3x20 Leg Raise 3x20
Kick Back Triceps 3x20 Side Bend 3x20
Twister Pole

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