Plan Title: 3 Week Exercise Program

Plan Type: Workout

Summary: A great strength training exercise routine that I do.

Details:



	Legs Squats - 4 sets of 10-12 reps Leg Extensions - 4 sets of 10-12 reps Leg Curls - 4 sets of 10-12 reps Lunges - 4 sets of 10-12 reps Leg Press - 4 sets of 10-12 reps Seated Calf Raise - 4 sets of 10-12 reps	Cardio 10-45 minutes (Depending on your exercise of choice)
	Arms & Abs DB or Machine Curls (one arm) - 3-4 sets of 12-15 reps Straight Bar or E-Z Curl Bicep Curl - 3-4 sets of 12-15 reps Cable Tricep Extensions - 3-4 sets of 12-15 reps One Arm DB Kickbacks - 3-4 sets of 12-15 reps Dips - 3-4 sets of 12-15 reps Ab Crunch Machine - 4-5 sets of 25-30 reps Oblique Crunches - 4-5 sets of 25-30 reps	Cardio 10-45 minutes (Depending on your exercise of choice)
	Shoulders & Abs Seated or Standing DB or Barbell Press - 4 sets of 12-15 reps Side Lateral Raise - 4 sets of 12-15 reps Rear Deltoid Raise - 4 sets of 12-15 reps DB Shrugs - 4 sets of 12-15 reps Front Lateral Raise - 4 sets of 12-15 reps Leg Lifts - 5 sets of 20 reps Crunches - 3-4 sets of 25 crunches	Cardio 10-45 minutes (Depending on your exercise of choice)
	Free Day
	Back & Calves Lat Pull Down - 4-5 sets Cardio 30-45 minutesof 12-15 reps Seated Cable Rows - 4-5 sets of 12-15 reps One Arm DB Rows - 4-5 sets of 12-15 reps Lower Back Hyper-Extension - 4-5 sets of 12-15 reps	Cardio 10-45 minutes (Depending on your exercise of choice)
	Chest & Abs Inclined DB or Barbell Bench Press - 4 sets of 8-12 reps Flat DB or Barbell Bench Press - 4 sets of 8-12 reps Butterfly - 4 sets of 8-12 reps Ab Crunch Machine - 4 sets of 8-12 reps	Cardio 10-45 minutes (Depending on your exercise of choice)

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Added: 2, July, 2009
From: joey1232

Category: Personal Training

Tags: strength training full body workout

3 Week Exercise Program

From : joey1232