This 3-day workout program is designed to build muscle, as well as, endurance.  Make sure to rest one day between workouts. 

Pre and Post workout Routines you need to do first, and when you are done.

  • Do 3 sets of each exercise.  
  • Use a weight that makes it challenging, but not impossible, to do 8-10 reps of each move, and focus on maintaining good form above all else. 
  • Rest about 30 to 45 seconds between each set, and about 60 to 90 seconds between each exercise.


BAND

Squat to overhead press


Machine

Peck Deck


Barbell and/or Olympic Weight

Wood Chops or Single Arm Cleans 

Incline Press or Bench Press or Seated BarBell Military Press (behind neck)

Barbell Bent Over Rows or T-Bar


Keywords:  full, body, strength, basics, beginner, intermediate