3 days quick workout routine

Here is a 3 days workout routine which will help you build muscles and loose fat.

It it not hard and wont take much time,just follow it and results will come.

After each exercise I will write number of sets and reps need to be done.

For example: Squats 3x15 means you will do 3 sets at 15 reps each.

DAY 1
CHEST + TRICEPS + ABS

Flat Bench Press 3x12
Pec Deck 2x15
Cable Pushdowns 3x15
Overhead dumbbell extensions 2x15

ABS
Leg Raises 3x30
Sit Ups 3x30

DAY 2 OFF

DAY 3
LEGS+SHOULDERS
Leg Extensions 3x15
Squats 2x12
Seated Smith Machine Overhead Press 2x12
Staying Lateral Raise 2x12

ABS

Leg Raises 3x30
Sit Ups 3x30


DAY 4 OFF

DAY 5
BACK+BICEPS
Pull Ups 3xmaximum amount of reps
Seated Rows 3x15
Staying Biceps Curls 3x15
Concentration Biceps Curls2x20

ABS

Leg Raises 3x30
Sit Ups 3x3

Feel free to contact us for any other questions.

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