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045 3DayTrainingProgramme PDF
045 3DayTrainingProgramme PDF
Day 1 - Shoulders/Legs
3 Warm-up Squats
Superset with Warm-up Side Lateral Raises
4 Squats
Superset with Side Lateral Raises
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 Dips
Day 3 - Back
3 Warm-up Pull ups/Lat Pull-downs
4 Dead-lifts
4 Chin-ups (optional)