Unlock your strength potential with "3 Days a Week Stronger," a focused 5-week program designed for those looking to build muscle and enhance overall fitness. Committing just three days a week, you'll engage in a variety of effective exercises, including the Arnold Press, Pendlay Row, and Romanian Deadlift, all utilizing dumbbells for optimal results. This program emphasizes compound movements to target multiple muscle groups, ensuring a balanced and efficient workout. Get ready to challenge yourself and see real progress in your strength journey!

to have a toned body especially the back and butt

3 Days a week stronger

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Week 1

Week 2

Week 3

Week 4

Week 5

Arnold Press

Pendlay Row

Floor Press (Dumbbell)

Floor Chest Fly (Dumbbell)

Romanian Deadlift (Dumbbell)

Hip Thrust (Barbell)

Split Squat (Dumbbell)

Squat (Dumbbell)

Standing Shoulder Press (Dumbbell)

Upright Row (Dumbbell)

Floor Press (Barbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

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