AS 3 day routine

3 day a week upper focused workout plan this can be run forever. Make sure you lift heavy and push yourself each session and aim for progressive overload every week by adding weight to each set. Of course make sure you do 2-3 warm up sets before hand so you do not cause injury. I have focused a lot on neck and trap work as they make your physique stand out and have a very attractive look. You also want to aim for 10,000 steps per day minimum anything more is a bonus. Give this a go and let me know how you get on and leave a review.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Dumbbell)

Shoulder Press (Plate Loaded)

Pull-Up (Weighted)

Pendlay Row

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Preacher Curl (Dumbbell)

Shrug (Dumbbell)

Neck Extension

Upper B

Bench Press (Barbell)

Dip (Weighted)

Lat Pulldown

Rear Delt Fly (Cable)

Incline Curl (Dumbbell)

Upper A

Seated Hamstring Curl

Leg Press

Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Hanging Leg Raise

Abs Crunch (Weighted)

Lower

Incline Bench Press (Barbell)

Monday

Wednesday 

Friday

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