Full Body 3 Days

**Full Body 3 Days** is a comprehensive 12-week program designed for those looking to build strength and muscle across all major muscle groups. With 36 sessions scheduled over three days each week, you'll engage in a variety of exercises, including dumbbell pullovers, chest flies, and leg presses, all tailored to maximize your results. Each workout lasts approximately 90 minutes, ensuring an efficient yet effective training experience. Get ready to transform your physique and elevate your fitness game!

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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

Pullover (Dumbbell)

Chest Fly (Cable)

Leg Press

Arnold Press

Romanian Deadlift (Barbell)

Preacher Curl (Dumbbell)

Katana Extension

Wrist Curls

Ab Wheel

Hanging Leg Raise

Larsen Press (Barbell)

Leg Extension

Lu Raise

Seated Hamstring Curl

Bicep Curl (EZ Bar)

Single Arm Tricep Extension (Cable)

Neck Curl

Side Crunch (Cable)

Chest Supported Row (Machine)

Dip (Bodyweight)

Bulgarian Split Squat (Dumbbell)

Around The World

Calf Raise (Leg Press)

Meadow Row

Tricep Extension (Cable)

Landmine Twist

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