3 Day Weekly Work Out Plan
for
1 Day
- 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
- 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
