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    3 Day Full Body Strenghtlog

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    Your mum

    Copyright:

    © All Rights Reserved
    Download as ODS, PDF, TXT or read online from Scribd

    3 Day Full Body Strenghtlog

    Uploaded by

    Your mum
    21 views2 pages

    Original Title

    3 Day full body strenghtlog

    Copyright

    © © All Rights Reserved

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    ODS, PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as ODS, PDF, TXT or read online from Scribd
    Download as ods, pdf, or txt
    21 views2 pages

    3 Day Full Body Strenghtlog

    Uploaded by

    Your mum

    Copyright:

    © All Rights Reserved
    Download as ODS, PDF, TXT or read online from Scribd
    Download as ods, pdf, or txt
    of 2

    Sheet1

    Workout 1 Weight Weight Weight Weight

    Squat: 8, 6, 4, 4 reps 65 70 75 80

    Bench Press 8, 6, 4 reps (increase the weight every set) 55 65 75

    Barbell Row: 8, 6, 4 reps (increase the weight every set) 55 60 65

    Overhead Press (alternate ex the weight e 45 50 55

    Romanian Deadlift 8, 6 reps 55 65

    Close-Grip Bench Press : 2 x 8 reps 45 55

    Barbell Biceps Curls: 8, 6 reps 30 30

    Hanging Leg Raise3 x max reps

    Workout 2

    Deadlift: 8, 6, 6 reps (increase the weight the second set) 70 80 90

    Incline Bench Press: 3 x 10 reps 50 55 60

    Lat Pulldown With Pronated Grip: 3 x 10 reps 35 40 45

    Leg Press (alternate exercise: Front Squats): 3 x 10 reps 40 45 50

    Lying Leg Curl (alternate exercise: Seated Leg Curl): 2 x 10 reps

    Dumbbell Shoulder Press: 3 x 10 reps 22.5 25 27.5

    Barbell Lying Triceps Extension: 2 x 10 reps 45 50

    Hammer Curl: 2 x 10 reps 15 17.5

    Cable Crunch (alternate exercise: Machine Crunch): 2 x 10 reps

    Workout 3

    Barbell Lunge (alternate exercise: Dumbbell Lunge): 3 x 12 reps per leg 12.5 15 17.5

    Leg Extension: 2 x 15 reps

    Standing Cable Chest Fly (alternate exercise: Dumbbell Chest Fly): 3 x 12 reps 15 17.5 20

    Dumbbell Row: 3 x 12 reps 22.5 25 27.5


    Lying Leg Curl (alternate exercise: Seated Leg Curl): 15, 12, 12 reps (increase the
    weight the second set)

    Dumbbell Lateral Raise: 3 x 12 reps 12.5 12.5 12.5

    Tricep Pushdown: 3 x 12 reps 32.5 32.5 32.5

    Barbell Preacher Curl (alternate exercise: Dumbbell Preacher Curl): 3 x 12 reps 12.5 12.5 12.5

    Kneeling Ab Wheel Roll-Out: 2 x max reps (do as many reps as you can!)

    Plank: 1 x max time (keep going for as long as you can!)

    Meal 1: A smoothie consisting of 200ml of full


    cream milk, 40g of isolate whey protein
    powder, a medium sized banana, 80g of plain
    rolled oats, 100g of frozen strawberries, 20g of
    extra crunchy peanut butter, 5g of creatine
    monohydrate
    Meal 2: 600ml of light (reduced fat) flavoured
    milk (iced coffee) (it's not a "meal" but it still
    has calories) and another medium banana
    Meal 3: 180g of lean meat (chicken breast, or
    extra lean minced beef) with 150g of mixed,
    frozen vegetables and 150g of rice or pasta
    Meal 4: 40g of isolate whey protein powder
    with cold water, 5g of creatine monohydrate
    Meal 5: 240g of lean meat (chicken breast,
    extra lean minced beef, or rump steak with fat
    removed), 150g of mixed, frozen vegetables,
    and 150g of rice or pasta (or 250g of potato)

    Page 1
    Sheet1

    In terms of additional supplements, I currently


    take:
    5 fish oil capsules in the morning
    1 magnesium tablet at night
    1 Ashwagandha capsule at night
    1 to 2 dissolvable tablets of Voost Sports
    Hydration multi-vitamins throughout day
    (morning and afternoon)
    All up, the above is approximately...
    Calories: 2,660 calories
    Protein: 200g
    Carbohydrates: 330g
    Fat: 60g

    Page 2

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