Ma's Three Steps

This is a relaxed 3 day program, with one hour long sessions each day. It focuses more on reps, rather than weights, in order to build lean muscle and strength. All major muscle groups and body parts are worked out in those 3 days. The 4 days of recovery is perfect for anyone who's busy and has less time to workout, for novices, and for anyone in their 30s or older, who needs more recovery time for their body. Please feel free to suggest any changes or tweaks. Hope you enjoy the program!

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Pullover (Dumbbell)

Power Shrug

Lat Pulldown

Seated Row (Cable)

Rear Deltoid Fly (Machine)

Shoulder Press (Machine)

Lateral Raise (Machine)

Chin-Up (Assisted)

Abs Crunch (Machine)

Torso Rotation

Back Extension

Back & Shoulders

Bench Press (Dumbbell)

Seated Dip (Machine)

Chest Fly (Machine)

Converging Chest Press (Machine)

Incline Chest Press (Machine)

Bicep Curl (Machine)

Tricep Extension (Machine)

Dip (Assisted)

Chest & Arms

Leg Press (45 Degrees)

Lying Leg Curl

Leg Extension

Hip Adductor (Machine)

Hip Abductor (Machine)

Glute Kickback (Machine)

Calf Raise (Machine)

Leg Curl

Legs

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