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Original 2 Xaday

The document outlines a 3 day per week full body workout program split into upper and lower body routines. It provides specific exercises for each day, sets and reps, with an emphasis on compound lifts. It also recommends daily incline walking for 20-30 minutes on non-workout days to aid in fat loss. The program is split into different phases that cycle every 3 weeks and adjust the exercises, sets, and reps to continue challenging the body.

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Tom Smith
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62 views3 pages

Original 2 Xaday

The document outlines a 3 day per week full body workout program split into upper and lower body routines. It provides specific exercises for each day, sets and reps, with an emphasis on compound lifts. It also recommends daily incline walking for 20-30 minutes on non-workout days to aid in fat loss. The program is split into different phases that cycle every 3 weeks and adjust the exercises, sets, and reps to continue challenging the body.

Uploaded by

Tom Smith
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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WEEKS 3, 4, 5 (and WEEKS 16, 17,

18)
Monday (chest, shoulders, biceps):
Wide-grip neck press (6"6)
Side laterals (6"6)
Drag curl/incline dumbbell curl(4"8+4"8)
Incline walk (12 minutes)
Tuesday (triceps, back, forearms):
Rope pull-down(6"6)
Lat pull-down (6"6)
Reverse curl (4"15)
Incline walk (12 minutes)
Wednesday (upper legs, calves):
Back squat (3"20)
Calf press in leg press machine/Standing calf raise (3"20+3"20 specialization superset)
Incline walk (12 minutes)
Thursday (chest, shoulders, biceps):
Wide-grip dips (6"6)
Side swings (6"6 each side)
Drag curl/incline dumbbell curl (4"8+4"8)
Incline walk (12 minutes)
Friday (triceps, back, forearms):
Kick-backs (6"6)
Bent over rows (6"6)
Wrist curl (3"15)
Incline walk (12 minutes)
Saturday (upper legs, calves):
Deadlifts (3"20)
Calf press in leg press machine/Standing calf raise (3"20+3"20 specialization superset)
Incline walk (12 minutes)
Sunday:
Rest
For accelerated fat loss: every day, go for a 20 to 30 minute incline walk, either on a treadmill
or on a hill outside, at least 5 hours separate from your workout. So if you perform your workout
in the mornings, go for a walk later in the day; if you perform your workout at night, go for a
walk in the morning immediately after waking up and eating breakfast. Read more about walking
for accelerated fat loss.
WEEKS 7, 8, 9 (and weeks 20, 21,
23)
Monday (triceps, back, biceps):
Rope pull-down (6"8)
Lat pull-down (6"8)
Preacher curl(6"8)
Incline walk (10 minutes)
Tuesday (chest, shoulders, calves):
Perform this workout twice today once earlier in the day, and again at least 5 or
more hours later.
Wide-grip neck press/incline dumbbell press (4"8+4"8)
Side laterals/dumbbell side swings (4"8+4"8)
Calf press in leg press machine (3"20)
Incline walk (10 minutes)
Wednesday (upper legs, forearms):
Back squat (3"20)
Reverse curl (3"15)
Incline walk (10 minutes)
Thursday (triceps, back, biceps):
Close-grip dips (6"8)
Bent over rows (6"8)
Drag curl (6"8)
Incline walk (10 minutes)
Friday (chest, shoulders, calves):
Same as Tuesday
And same as Tuesday, do this workout twice today once in the morning, and once 5 or
more hours later
Saturday (upper legs, forearms):
Deadlifts (3"20)
Wrist curl (3"15)
Incline walk (10 minutes)
Sunday:
Rest
For accelerated fat loss: every day, go for a 20 to 30 minute incline walk, either on a treadmill
or on a hill outside, at least 5 hours separate from your workout. So if you perform your workout
in the mornings, go for a walk later in the day; if you perform your workout at night, go for a
walk in the morning immediately after waking up and eating breakfast. Read more about walking
for accelerated fat loss.
Follow every other week as-is (it will match up with
the original plan).

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