T2 3 Days A Week, FULL BODY'S

WARM UP

Take yourself though a few warm up sets of the first few exercises and do some mobility before starting each session.

DAY 1

REPS OVER 7SETS (INCREASE WEIGHT AT REPS DECREASE, DECREASE WEIGHT AS REP INCREASE)

30,15,10,8,8,10,15

Leg Press

4 sets 12-15

Inclined Smith chest press

SUPERSET WITH

Inclined chest DB fly

5 sets 12

DB Strict press

SUPERSET WITH

Seated 2 arm row

3 Sets 15-20 (DROP EACH SET 2 DROPS, START WITH WEIGHT FOR 6 REPS, DROP WEIGHT CARRY ON, DROP AGAIN TO FATIGUE)

Lat Raises

Arnold press

FINISHER

Circuit 25 reps each , 2-3 Rounds

curtsy lunges

Hip thrusts

prone cable fly

Bicep curl

Tricep kickback

DAY 2

REPS OVER 6 SETS (INCREASE WEIGHT AT REPS DECREASE, DECREASE WEIGHT AS REP INCREASE)

20, 15, 10, 10, 15, 20

Squats

5 sets as many as poss

Pull Ups lightest band

5 Sets 20,15,10,10,10

Leg press

4 sets 15

Lat pull down

Superset

Chest press DB

FINISHER

Circuit 15 reps each , 3 Rounds

Curl to shoulder press

KB Swing

Cable Tricep pushdown

Narrow Tricep press ups (on Knees or supported with band)

DAY 3

REPS OVER 6 SETS (INCREASE WEIGHT AT REPS DECREASE, DECREASE WEIGHT AS REP INCREASE)

5 Sets 12-15

DB Shoulder press

5 sets 6-8 warm up 2 sets to Get to weight

Deadlift

3 Sets 20

Reverse smith lunges (10 each side)

SUPERSET WITH

1 arm row (10 each side)

DB FINISHER

Circuit 15 reps each , 3-4Rounds

Push Press

Clean and press

1 Arm snatch left

2 bench squats

1 Arm snatch right