L C/B S/A

with a busy liftstyle we’ve modern life, it’s hard to feel like your making good progress in the gym.  3 days is a good approach with enough rep to still make gaines And also get enough rest.. this program is all levels.

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Each week try to add 2.5kg 
last rep has to be aim to go to failure. 

Leg Extension

Leg Press

Hack Squat

Romanian Deadlift (Barbell)

Leg Raise (Captain's Chair)

Cable Crunch

Leg day

Try to add 2.5 kg each week
Last rep to failure ￼

Reverse Pec Deck

Rear Delt Row

Lateral Raise (Dumbbell)

Seated Shoulder Press (Dumbbell)

Incline Tricep Extension (Dumbbell)

Tricep Rope Push Down (Cable)

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Shoulders / arms 

Try to add 2.5kg each week
Last rep of each set to aimed to failure 

Decline Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Deadlift (Barbell)

Underhand Lat Pulldown

Dip (Assisted)

T-Bar Row

Chest / back

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