3 Days A Week, FULL BODY'S

WARM UP

Take yourself though a few warm up sets of the first few exercises and do some mobility before starting each session.

DAY 1

REPS OVER 6 SETS (INCREASE WEIGHT AT REPS DECREASE, DECREASE WEIGHT AS REP INCREASE)

20, 15, 10, 10, 15, 20

Leg Press

4 sets 12-15

Bench Chest Press

SUPERSET WITH

Seated row

3 Sets 20

Seated Arnold Press

SUPERSET WITH

Static smith Back Lunges (20 each leg)

3 Sets 15-20 (DROP EACH SET 2 DROPS, START WITH WEIGHT FOR 6 REPS, DROP WEIGHT CARRY ON, DROP AGAIN TO FATIGUE)

Goblet Squat

Hamstring Curl

FINISHER

Circuit 25 reps each , 2-3 Rounds

Bent over cable fly

KB Swing

Cable Lat raises

Squat Press

DAY 2

REPS OVER 6 SETS (INCREASE WEIGHT AT REPS DECREASE, DECREASE WEIGHT AS REP INCREASE)

20, 15, 10, 10, 15, 20

BB Lunges

5 sets as many as poss

Pull Ups on machine…set the weight so you can achieve 5 sets 5 then reduce the resistance over time so your lifting more your body weight

3 Sets 20

Wide Leg Barbel deadlifts

SUPERSET WITH

Wide Grip lat pull down 2 second squeeze at bottom

5 Sets 20,15,10,10,10

Squats Smith machine

FINISHER

Circuit 25 reps each , 3 Rounds

Bicep Curl Pulley

Neverse Grip narrow Lat Pull down

Cable Tricep pushdown

Narrow Tricep press ups (on Knees or supported with band)

DAY 3

REPS OVER 6 SETS (INCREASE WEIGHT AT REPS DECREASE, DECREASE WEIGHT AS REP INCREASE)

3 Sets 20,15,8

Clean & Press

5 sets 15,10,8,8,6

Deadlift

3 Sets 20

Seated Lat Raises (10) Seated bent forward raises (10)

SUPERSET WITH

Bent over Cable Crossover

3 Sets 15-20

Seated Row Machine

FINISHER

Circuit 25 reps each , 3 Rounds

Push Press

HLeg lowering

Wide Leg Deadlift

Comando Crawl on spot, not moving across gym haha