Exercise Routine 3-16

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Day 1

EXERCISE
SETS
REPS
Wide Grip Pulldown 2-3 12-15
Close Grip Pulldown 2-3 12-15
Bent Over Barbell Row 2-3 8-10
T Bar Row 2-3 8-10
Barbell Curl 2-3 8-10
Squat 3 8-10


 

Day 2

EXERCISE
SETS
REPS
Dumbbell Bench Press 2-3 8-10
Incline Dumbbell Fly 2-3 8-10
Dip 2-3 12-15
Dumbbell Pullover 2-3 12-15
Close Grip Bench Press 2-3 8-10
Arnold Press 3 8-10

Day 3

EXERCISE
SETS
REPS
Wide Grip Pulldown 2-3 8-10
Close Grip Pulldown 2-3 8-10
Machine Row (Wide Grip) 2-3 12-15
Machine Row (Close Grip) 2-3 12-15
Dumbbell Curl Seated 2-3 8-10
Dumbbell Lunges 3 8-10

Day 4

EXERCISE
SETS
REPS
Incline Bench Press 2-3 12-15
Machine Fly 2 8-10
Machine Dips 2 8-10
Dumbbell Pullover 2 8-10
Cross Face Lying Tricep Extension 3 12-15
Dumbbell Front Raise 2 8-10
Dumbbell Lateral Raise 2 8-10