Workout Plans

Full body workout - 3x week

Full body / full body training plan done three times a week.

Training ABC.

Rest between sets: 90 ′ seconds.

Rest between Exercises: 120 ′ seconds.


Full Body Workout

Training A

Flat bench press - 5 series x 5 repetitions

Rowing with bar - 5 sets x 5 reps

Press - 5 sets x 5 reps

Curl bicep with barbell - 3 sets x 8 reps

ABS

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Workout B

Squat - 5 sets x 5 reps

Shoulder press with dumbbell - 5 sets x 5 reps

Weighted backgrounds - 5 sets x 5 reps

Lifts with short handle - 5 series x until failure

Hyperextensions

Workout C

Dead weight - 5 sets x 5 reps

Inclined bench press - 5 sets x 5 reps

Press - 5 sets x 5 reps

Tricep with forehead barbell - 3 sets x 8 reps

ABS


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