1 DAY SAMPLE OF THE 3 DAY COMPLETE HOME WORK OUT CIRCUIT (BACK,BICEP,QUADS)

3 Day Weekly Work Out Plan

for

1 Day

1. 10, 10,10,10 (Measuring Stick)

Note: 4 Sets on each Muscle
     a. Back, Biceps, Quadriceps

3 Day Complete Home Workout Circuit

Note: All Exercises will be performed with Bosu, Yoga Ball, Chair, Resistance Bands, Chairs and Dumbbells.

1. Workout # 1 (Back, Biceps, Quadriceps) 

Note: Sets of 4 for each Super Set.
A. Super Set # 1
1. Back (Bent Over Rows)
2. Biceps (Bicep Curls)
3. Quadriceps (Squats)

B. Super Set # 2
1. Back (Lower Back)
2. Biceps (Wide Grip Curls)
3. Quadriceps (Jumping Jacks: Note: Sets of 20)

C. Super Set # 3
1. Back (Chair Row)
2. Biceps (Hammer Curls)
3. Abs : Note: Sets of 15-20 Reps.

3 Day Complete Home Workout Circuit

Note: All Exercises will be performed with Bosu, Yoga Ball, Chair, Resistance Bands, Chairs and Dumbbells.

Workout # 1 (Back, Biceps, Quadriceps)

Super Set # 1

Back Exercise

Bicep Exercise

Quadriceps Exercise

Super Set # 2

Back Exercise

Bicep Exercise

Quadriceps Exercise

Super Set # 3

Back Exercise

Biceps Exercise

Abs : Note: Sets of 15-20 Reps.

1 Day Sample Of 3 Day Complete Gym Workout Sample (Back, Biceps, Quadriceps)

3 Day Weekly Work Out Plan

for

1 Day

  1. Work Out Name: (Measuring Stick)  10,10,10,10

Note: 4 Sets of 10 Reps on each Muscle

a. Back, Biceps, Quadriceps

3 Day Complete Workout Circuit

  1. Workout # 1 (Back, Biceps, Quadriceps) 

          ( Note: 4 Sets on each Super Set)

Super Set # 1
1. Back (Front Pull Downs)
2. Biceps (Bicep Curls With Dumbbells or Bar)
3. Quadriceps (Squats)

Super Set # 2
1. Back (Seated or Standing Row)
2. Biceps (Wide Grip Curls with Dumbbells, Bar or Machine)
3. Quadriceps (Leg Press)

Super Set # 3
1. Back (Lower Back)
2. Biceps (Preacher Curls with Dumbbells or Bar)
3. Quadriceps (Leg Extensions)

Super Set #4
1. Back (Behind The Neck Pull Downs)
2. Biceps (Hammer Curls with Dumbbells or Ropes)

3 Day Complete Workout Circuit

 Workout # 1 ( Back, Biceps, Quadriceps)

Super Set # 1

Back Exercise

Bicep Exercise

Quadricep Exercise 

Super Set # 2

Back Exercise

Bicep Exercise

Quadricep Exercise

Super Set # 3

Back Exercise

Bicep Exercise

Super Set # 4

Back Exercise

Bicep Exercise