This is a complete body workout for people that want to go 3 times a week to the gym and targets a general but complete workout of the body to improve in short time the performance.
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
145lb
8x
145kg
8x
145kg
8x
145kg
8x
145kg
8x
|
40 | 5800 |
| 2 | pec fly |
205kg
10x
205kg
10x
205kg
10x
205kg
10x
205kg
10x
|
50 | 10250 |
| 3 | Smith Machine Rear Deltoid Row |
145kg
8x
145kg
8x
145kg
8x
|
24 | 3480 |
| 4 | Butterfly Machine |
120kg
8x
120kg
8x
120kg
8x
|
24 | 2880 |
| 5 | Leg extension machine |
205kg
10x
225kg
10x
245kg
10x
245kg
10x
245kg
10x
|
50 | 11650 |
| Total | 188 | 34060 | ||