3-Day Full Body(BB, DL, Squat)

Week 1: Challenging but room to increase weight and effort
Week 2: Push yourself and try to beat weights and reps from week 1
Week 3: Keep trying to add either a small amount of weight or reps over last week 
Week 4: Final push before taking an easy week. Try to hit new numbers and weights on whatever you can. 

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Week 1

Week 2

Week 3

Week 4

Leg Press

Leg Extension

Chest Press (Machine)

Lateral Raise (Cable)

Lat Pulldown

Bicep Curl (EZ Bar)

Hip Adductor (Machine)

Glute Ham Raise Sit Ups

Sunday - Bodybuilding

Deadlift (Barbell)

Back Extension (Weighted)

Bench Press (Close Grip)

Dip (Weighted)

Chin-Up (Weighted)

Preacher Curl (Dumbbell)

Cable Crunch

Standing Calf Raise

Wednesday - Deadlift

High Bar Squat (Barbell)

Bench Press (Barbell)

Seated Hamstring Curl

Chest Supported Row (Machine)

Tricep Pushdown (Cable)

Front Raise

Bicep Curl (Dumbbell)

Friday - Squat

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