#509 BEST 3 TRAINING SPLIT

Day 1 (push- focused) Exercise 1: Barbell Bench Press 4x6-8 Exercise 2: DB RDLs 3x10 Exercise 3: Lat-pull downs 3x8-10 Exercise 4: DB lateral raises 3x12-15 Exercise 5: DB overhead Press 3x8-10 Exercise 6: Tricep Push-downs Exercise 7: DB walking Lunges Day 2 (Lower focused) Exercise 1: Barbell Squats 4x8 Exercise 2: Barbell Rows 3x8-10 Exercise 3: Hamstring Curls 3x8-10 Exercise 4: Leg Extensions 3x8-10 Exercise 5: Barbell Curls 3x8-10 Exercise 6: Calve Raises 3x12-15 Day 3 (pull- focused) Exercise 1: Barbell Deadlifts 4x4 Exercise 2: Lat-pull-downs or Assisted Pull-ups 3x10-12 Exercise 3: Single Leg Press 3x10 (each leg) Exercise 4: Machine Chest Press 3x10-12 Exercise 5: Cable Curls 3x12-15 Exercise 6: Cable Rows 3x8-10 Exercise 7: Hamstring Curls 3x10-12 Want a full exercise guide along with a Meal Plan? Completely for free ? DM me the word “ebook” and I’ll send it over for you 👊