3 month Workout Plan
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COLLI 1 Exercise Sets Reps 1 2 3 4 Inc barbel (Warm up) 3 5 Inc (Working set) 5 4 Flat dumbell bench pre 5 10 Inc dumb fly 3 10 squat (Wu) 3 5 squat (ws) 5 4 leg press 5 10 leg ext 3 8 stan. Should press 3 8 wide-grp upright rows 3 8 dumbell upright row 3 8 laterals 4 12 seated dumbell rear de 4 12 st. bar curls 3 12 seated dumb curls 3 12 preacher curls 3 12 lying tris ext 4 12 tri push down 4 12 inc dumb ext 4 12 deadlift (Wu) 3 3 Deadlift (Ws) 5 4 one arm row 5 10 pull downs 3 8
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Use this template to track your weights at the gym. Bring on those gains!!!
Transcript of 3 month Workout Plan
COLLINMonth1Exercise Sets Reps 1 2 3 4Inc barbel (Warm p! 3 "Inc (Wor#in$ set! " 4%lat &mbell bench press " 1'Inc &mb (l) 3 1's*at (W! 3 "s*at (+s! " 4le$ press " 1'le$ ext 3 ,stan- Shol& press 3 ,+i&e.$rp pri$ht ro+s 3 ,&mbell pri$ht ro+ 3 ,laterals 4 12seate& &mbell rear &elts 4 12st- bar crls 3 12seate& &mb crls 3 12preacher crls 3 12l)in$ tris ext 4 12tri psh &o+n 4 12inc &mb ext 4 12&ea&li(t (W! 3 3/ea&li(t (Ws! " 4one arm ro+ " 1'pll &o+ns 3 ,COLLINMonth2 3" 0 1 , 2 1' 11 12CR3I4Month1Exercise Sets Reps 1 2 3Inc barbel (Warm p! 3 "Inc (Wor#in$ set! " 4%lat &mbell bench press " 1'Inc &mb (l) 3 1's*at (W! 3 "s*at (+s! " 4le$ press " 1'le$ ext 3 ,stan- Shol& press 3 ,+i&e.$rp pri$ht ro+s 3 ,&mbell pri$ht ro+ 3 ,laterals 4 12seate& &mbell rear &elts 4 12st- bar crls 3 12seate& &mb crls 3 12preacher crls 3 12l)in$ tris ext 4 12tri psh &o+n 4 12inc &mb ext 4 12&ea&li(t (W! 3 3/ea&li(t (Ws! " 4one arm ro+ " 1'pll &o+ns 3 ,CR3I4Month1 2 34 " 0 1 , 2 1' 11 12
