Gym workout full body (nr2): 3days/ Week.

To be bigger, Bodybuilding, Fitness, Health, full body workout plan, 3 days a week.

3 ggr i veckan 

Click on each exercise to see pictures

Klicka på varje övning för att se bilder

Day 1

Shoulder/ Biceps:

1.Machine shoulder press  3*10 concentration warmup 

2.Dumbbell raise side   3*10

 Shoulder figure    .   3*20 sec

3. .Cable one arm reverse fly  3*10

 Shoulder figure . .   2*20 sec 

4.Front dumbbell raise single hand 3*10

Shoulder figure  .  . 2*20 sec

5.Biceps cable standing  3*10

6.preacher machine    3*10

7.Curl hammar seated 3*10

8.Wrist dumbbell   3*15

9.Neck workout  3*15 

Day 2

Chest/ Back/ Cardio:

1.Incline dumbbell press    3*10 

figure side Chest (right/ left)  2*20 seconds

2.Incline smith chest press  3*10 

   figure        2*20 sec

3.Chest press butterfly machine  3*10 

4.Chest press smith machine   3*10

5.Leverage seated row 3*10

6.push down cable 3*10

7.Lat pulldown one arm 3*10

8.Cardio power walk   15 mins

9.wrist barbell behind back  3*15

Day 3

Legs/ Triceps 

1.Leg extension  3*10

2.Leg press machine   ( Foot placement variations) 6*10

3.Squat 90 degree       3*10

4.Deadlift dumbbell  3*10 

5.Lying leg curl machine 3*10

6.Overhead rope tricep      3*10

7.Kickback dumbbell          3*10

8.Machine triceps seated       3*10

9.Abs/ Back                         10 min 

SSPJSSM journal of sport and medicine

sspjssm@swedishscinetificpublications.com

REFERENCES  

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