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Here’s a 3-day split you can repeat to hit all your muscles twice a week. Simple, effective, and designed for growth!
Do 2-3 warm-up sets for your main lift before starting your working sets. Increase the weight gradually:
Push Day (Bench Press):
1st set: Light weight, 12-15 reps
2nd set: Medium weight, 8-10 reps
Pull Day (Deadlift):
1st set: Light weight, 10-12 reps
2nd set: Medium weight, 6-8 reps
Leg Day (Squats):
1st set: Light weight, 12-15 reps
2nd set: Medium weight, 8-10 reps
Then move into your working sets! 👇
𝗣𝗨𝗦𝗛 𝗗𝗔𝗬:
1. Bench Press – 4x8
2. Dumbbell Shoulder Press – 3x10
3. Incline Dumbbell Press – 3x10
4. Lateral Raises – 3x12
5. Tricep Pushdowns – 3x12
𝗣𝗨𝗟𝗟 𝗗𝗔𝗬:
1. Deadlift – 4x6
2. Pull-Ups – 3x8
3. Barbell Rows – 3x10
4. Shrugs – 3x12
5. Bicep Curls – 3x10
𝗟𝗘𝗚 𝗗𝗔𝗬:
1. Squats – 4x8
2. Romanian Deadlifts – 3x10
3. Lunges – 3x12
4. Leg Press – 3x12
5. Calf Raises – 3x15
𝘛𝘳𝘢𝘪𝘯 𝟥 𝘥𝘢𝘺𝘴 𝘰𝘯, 𝟣 𝘥𝘢𝘺 𝘰𝘧𝘧, 𝘵𝘩𝘦𝘯 𝘳𝘦𝘱𝘦𝘢𝘵!
If you want access to my free 28 day fit before Christmas challenge comment #ME and I’ll send you a link.
Your Coach,
Leon 😎
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