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3 days body part split
by Punya Jain
8 athletes joined
Program Description
Fat loss
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Jan 13, 2024 12:54
Last Edited
May 08, 2024 01:00
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Week 1
1 / 1 Weeks
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
2
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
6-8 Reps
8-10 Reps
4
Hammer Curl
1 Set
1 Set
6-8 Reps
8-10 Reps
5
Rear Delt Fly (Dumbbell)
1 Set
12-15 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
2
Pull-Up (Weighted)
1 Set
1 Set
4-6 Reps
6-8 Reps
3
Dip (Weighted)
1 Set
1 Set
6-8 Reps
8-10 Reps
4
Incline Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
5
Lateral Raise (Dumbbell)
1 Set
12-15 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
2
Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
3
Standing Calf Raise
3 Sets
10-15 Reps
4
Hanging Leg Raise
2 Sets
10-15 Reps
5
Ab Wheel
2 Sets
10-15 Reps
6
Hip Bridge March
2 Sets
10-20 secs