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  • 3.1 3DayTrainingProgramme PDF

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    prakhar rathour
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    This 3 day training program divides workouts between shoulders/legs on day 1, chest on day 2, and back on day 3. Each day includes warm up exercises followed by 4 sets of various strength exercises, some paired with supersets. Optional additional exercises are included for calves, shoulders, and back.

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    This 3 day training program divides workouts between shoulders/legs on day 1, chest on day 2, and back on day 3. Each day includes warm up exercises followed by 4 sets of various strength exercises, some paired with supersets. Optional additional exercises are included for calves, shoulders, and back.

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    © All Rights Reserved
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    26 views1 page

    3.1 3DayTrainingProgramme PDF

    Uploaded by

    prakhar rathour
    This 3 day training program divides workouts between shoulders/legs on day 1, chest on day 2, and back on day 3. Each day includes warm up exercises followed by 4 sets of various strength exercises, some paired with supersets. Optional additional exercises are included for calves, shoulders, and back.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 1

    3 Day Training Programme

    Day 1 - Shoulders/Legs
    3 Warm-up Squats
    Superset with Warm-up Side Lateral Raises

    4 Squats
    Superset with Side Lateral Raises

    4 Standing Barbell Shoulder Press


    Superset with Romanian Deadlift

    4 Leg-Extensions
    Superset with Upright Dumbbell Row

    4 Calf-raises (optional)
    Superset with Front/Bent-over Lateral Raises (optional)

    Day 2 - Chest
    3 Warm-up Bench Press

    4 Bench Press

    4 Incline Dumbbell Press

    4 Dips

    4 Press-up variations (optional)

    Day 3 - Back
    3 Warm-up Pull ups/Lat Pull-downs

    4 Pull ups/Lat Pull-downs

    4 Dead-lifts

    4 Close-grip Cable Rows

    4 Chin-ups (optional)

    The Alpha Man Diet

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