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3 Times Gym

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Taha Jabouri
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8 views1 page

3 Times Gym

Uploaded by

Taha Jabouri
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
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Séance 1: Chest + Biceps + Shoulders

Chest:
Bench Press ( 3 sets / 12-10-8 )
Incline Chest Press Machine ( 3 sets / 10-10-6 )
Incline Hammer Strengh Machine ( 3 sets / 8-6-6 )
Chest Flyes Machine ( 3 sets / 12-10-8 )
Biceps:
Biceps Curl Machine ( 3 sets / 12-10-10 )
EZ Bar Curls ( 3 sets / 12-10-10 )
Hammer Curls ( 3 sets / 12-10-10 )
Dumbells Curls ( 2 sets / 20-20 ) (1 Hammer / 1 Normal )
Shoulders:
Shoulder Press With Dumbbels ( 3 sets / 12-10-10 )
Cable Lateral Raises ( 3 sets / 12-10-10 )
Cable Rear Delt Row ( 3 sets / 12-10-10 )

Séance 2: Legs + Shoulders


Legs:
Squats ( 4 sets / 12-10-10-12 )
Seated Squats ( 2 sets / 20-20 )
Leg press ( 2 sets / 12-12 )
Calves ( 3 sets / 12-15-12 )
Leg Extension ( 3 sets / 12-15-17 )
Shoulders:
Shoulder Press With Dumbbels ( 3 sets / 12-10-10 )
Cable Lateral Raises ( 3 sets / 12-10-10 )
Cable Rear Delt Row ( 3 sets / 12-10-10 )

Séance 3: Back + Triceps


Back:
Lat pulldown Close Grip ( 3 sets / 12-10-10 )
Seated Row Machine ( 3 sets / 12-10-10 )
Chest Supported T-Bar Row ( 3 sets / 12-10-10 )
Hyperextension ( 2 sets / 20-20 )
Triceps:
Cable Pushdown ( 3 sets / 12-10-10 )
Bar Skull Crushes ( 3 sets / 12-10-10 )
Dips Machine ( 3 sets / 12-10-10 )
Overhead Triceps Extension ( 3 sets / 12-10-10 )

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