MULTI JOINT WORKOUT PROGRAM – 3 (FINAL)

DAY – 1

1. Clean & Press – 3 x 10 Reps

2. Behind The Neck Shoulder Press – 3 x 10 Reps

3. Barbell Shrugs – 3 X 10 Reps

4. Barbell Squats – 3 X 10 Reps

5. 30 Minutes Of Light Cardio (Optional)

DAY – 2

1. Alternate Dumbbell Curl – 3 X 10 Reps (Each Side)

2. Overhead Tricep Extension – 3 X 10 Reps

3. 30 Minutes Of Light Cardio

DAY – 3

1. Dumbbell Chest Fly – 3 x 10 Reps

2. Dumbbell Chest Press – 3 x 10 Reps

3. Iso / Single Arm Chest Press – 3 x 10 Reps (Each Side)

4. Dumbbell Swing – 3 x 10 Reps

5. 30 Minutes Of Light Cardio

DAY – 4

1. Clean & Press – 3 x 10 Reps

2. Behind The Neck Shoulder Press – 3 x 10 Reps

3. Barbell Shrugs – 3 X 10 Reps

4. Barbell Squats – 3 X 10 Reps

5. 30 Minutes Of Light Cardio (Optional)

DAY- 5

1. Alternate Dumbbell Curl – 3 X 10 Reps (Each Side)

2. Overhead Tricep Extension – 3 X 15 Reps

3. 30 Minutes Of Light Cardio

DAY – 6

1. Deadlift – 3 x 10 Reps

2. Single Arm Dumbbell Rows – 3 x 10 Reps (Each Side)

3. 30 Minutes Of Light Cardio

Raghav Pande is an India based Online Fitness Consultant

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