Three-Day Workout

 

 

Monday

 

Bench – 5 x 5

Incline presses – 3 x 8

Push press – 3-4 x 6-10

Close grip - 3 x 10

Squats – 5 x 5

Cleans – 4 x 6

Pull downs – 4 x 10

 

Wednesday

 

Dumbbell presses – 4 x 8-10

Incline Press – 4 x 8

Deadlift – 4 x 8

Lunge – 4 x 8

Behind the Neck Press – 5 x 5

Upright Rows – 3 x 10

Tricep pushdowns – 3 x 10

 

 

Friday

 

Bench – 5 x 5

Incline presses – 3 x 8

Push press – 3-4 x 6-10

Close grip - 3 x 10

Squats – 5 x 5

Cleans – 4 x 6

Pull downs – 4 x 10