3-day full body
3 workouts scheduled
sunday
monday
tuesday
Leg extensions
Quads • Machine
Leg curls
Hamstrings • Machine
Push ups
Pecs • Body weight
Pull Down
Back • Resistance band
Bench press
Pecs • Dumbbell
Lateral raises
Shoulder • Dumbbell
Curls (prone)
Biceps • Dumbbell
Pull down
Triceps • Resistance band
Pronated kick back
Triceps • Dumbbell
wednesday
thursday
Leg extensions
Quads • Machine
Leg curls
Hamstrings • Machine
Push ups
Pecs • Body weight
Pullover
Back • Dumbbell
Decline fly
Pecs • Dumbbell
Lateral raises
Shoulder • Dumbbell
Hammer curl
Biceps • Dumbbell
Curls (prone)
Biceps • Dumbbell
Extension (seated)
Triceps • Dumbbell
friday
saturday
Split squats
Quads • Dumbbell
Incline bench press
Pecs • Dumbbell
Elevated hip thrusts
Hamstrings • Body weight
Curls (standing)
Biceps • EZ bar
Push ups
Pecs • Body weight
Bent over row
Back • EZ bar
Skull crusher
Triceps • EZ bar
Lat pull down
Back • Resistance band
Upright rows
Shoulder • Dumbbell