OFFICIAL PLAN · FREE

ADERAP: Full Body 3x

3 DAYS · BEGINNER · BARBELL, BODYWEIGHT, BOX, DUMBBELL, MACHINE

Full Body A

  1. Pull-UpBack
  2. Dumbbell Bench PressChest
  3. Hip ThrustLegs
  4. Dumbbell Shoulder PressShoulders
  5. Bulgarian Split SquatLegs

Full Body B

  1. Incline Dumbbell PressChest
  2. Nordic CurlLegs
  3. Arnold PressShoulders
  4. Step UpLegs
  5. Lateral RaiseShoulders
  6. Calf RaiseLegs

Full Body C

  1. Pull-UpBack
  2. Dumbbell FlyChest
  3. Hip ThrustLegs
  4. Rear Delt FlyShoulders
  5. Overhead Tricep ExtensionArms
  6. Hammer CurlArms
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