Module 3 for men
4 TO 6 days a week
START YOUR WORKOUT!
DAY 1
WARM UP
TREADMILL | 10 MIN
MUSCLE GROUP | PECTORALS
MACHINE NUMBER | 74
EXERCISE NAME | BENCH PRESS
SET | 3
REPETITIONS | 15 - 12 - 10
MUSCLE GROUP | PECTORALS
MACHINE NUMBER | 38
EXERCISE NAME | FLY MACHINE
SET | 3
REPETITIONS | 15
MUSCLE GROUP | PECTORALS
MACHINE NUMBER | 10
EXERCISE NAME | CROSS OVER
SET | 3
REPETITIONS | 12
MUSCLE GROUP | TRICEPS
MACHINE NUMBER | WEIGHTS
EXERCISE NAME | FRENCH PRESS
SET | 3
REPETITIONS | 15 - 12 - 10
MUSCLE GROUP | TRICEPS
MACHINE NUMBER | 68
EXERCISE NAME | TRICEPS PUSHDOWN
SET | 3
REPETITIONS | 15
MUSCLE GROUP | TRICEPS
MACHINE NUMBER | 62
EXERCISE NAME | DIP
SET | 3
REPETITIONS | 12
MUSCLE GROUP | ABS
MACHINE NUMBER | 79
EXERCISE NAME | SIT UP
SET | 3
REPETITIONS | 15
MUSCLE GROUP | ABS
MACHINE NUMBER | 55
EXERCISE NAME | LEG RAISES
SET | 3
REPETITIONS | 15
CARDIO
STAIR MASTER | 20 MIN
START YOUR WORKOUT!
DAY 2
WARM UP
TREADMILL RUN | 10 MIN
MUSCLE GROUP | DORSALS
MACHINE NUMBER | 19
EXERCISE NAME | ROW HAMMER
SET | 3
REPETITIONS | 15 - 12 - 10
MUSCLE GROUP | DORSALS
MACHINE NUMBER | 69
EXERCISE NAME | PULL DOWN
SET | 3
REPETITIONS | 15
MUSCLE GROUP | DORSALS
MACHINE NUMBER | 23
EXERCISE NAME | HIGH ROW
SET | 3
REPETITIONS | 12
MUSCLE GROUP | BICEPS
MACHINE NUMBER | WEIGHTS
EXERCISE NAME | STANDING BARBELL CURL
SET | 3
REPETITIONS | 15 - 12 - 10
MUSCLE GROUP | BICEPS
MACHINE NUMBER | WEIGHTS
EXERCISE NAME | STANDING ALTERNATING DUMBBELL CURL
SET | 3
REPETITIONS | 15
MUSCLE GROUP | BICEPS
MACHINE NUMBER | 84
EXERCISE NAME | DUMBELL SCOTT
SET | 3
REPETITIONS | 12
MUSCLE GROUP | LUMBAR
MACHINE NUMBER | 58
EXERCISE NAME | BENCH HYPEREXTENSIONS
SET | 3
REPETITIONS | 15
CARDIO
STAIR MASTER | 20 MIN
START YOUR WORKOUT!
DAY 3
WARM UP
TREADMILL RUN | 10 MIN
MUSCLE GROUP | SHOULDERS
MACHINE NUMBER | WEIGHTS
EXERCISE NAME | STANDING LATERAL RISE
SET | 3
REPETITIONS | 15
MUSCLE GROUP | SHOULDERS
MACHINE NUMBER | 76
EXERCISE NAME | MILITARY PRESS
SET | 3
REPETITIONS | 15 - 12 - 10
MUSCLE GROUP | SHOULDERS
MACHINE NUMBER | 67
EXERCISE NAME | REAR DELTS
SET | 3
REPETITIONS | 12
MUSCLE GROUP | TRAPEZES
MACHINE NUMBER | 72
EXERCISE NAME | SEATED STANDING SHRUG
SET | 3
REPETITIONS | 12
MUSCLE GROUP | LEGS
MACHINE NUMBER | 63
EXERCISE NAME | PENDULANT HACK
SET | 3
REPETITIONS | 15 - 12 - 10
MUSCLE GROUP | LEGS
MACHINE NUMBER | 52
EXERCISE NAME | LEG EXTENSION
SET | 3
REPETITIONS | 15 - 12 - 10
MUSCLE GROUP | LEGS
MACHINE NUMBER | 31
EXERCISE NAME | SEATED LEG CURL
SET | 3
REPETITIONS | 15
MUSCLE GROUP | CALVES
MACHINE NUMBER | 14
EXERCISE NAME | STANDING CALF RAISE
SET | 3
REPETITIONS | 15
CARDIO
STAIR MASTER | 20 MIN