3 months to go..

**3 Months to Go...** is a programm made for my goals, getting into the gym as a beginner and learning the basics for the next few weeks. Feel free to use it for yourself.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Dumbbell)

Pec Deck (Machine)

Lat Pulldown

Shoulder Press (Machine)

Chest Supported Row (Machine)

Tricep Rope Push Down (Cable)

Preacher Curl (Dumbbell)

Upper Body A

Lying Leg Curl

Leg Extension

Leg Press

Hip Abductor (Machine)

Knee Raise (Captain's Chair)

Lower Body A

Chest Press (Machine)

Chest Fly (Machine)

T-Bar Row

Seated Shoulder Press (Dumbbell)

Seated Row (Cable)

Tricep Extension (Cable)

Hammer Curl (Dumbbell)

Upper Body B

Lower Body B

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