3 Day Full Body Routines With Abs

Day 1

6 Sets (add weight as reps decrease) Simple Sets

1-30 Reps, 2- 20 Reps, 3-10 Reps, 4,5,6- 12 Reps

Squats

Chest Press

RDL

Shoulder Press

3 Sets 15

Seated Lat Raises

SUPERSET WITH

1 Leg Bridge

3 Sets 12,15,20

Wide Leg Smith Squats, 1 sec pulse at bottom

Underhand Front Raise

3 X 30

Back Extension

Tricep Dips

Front Lunges

DAY 2

6 Sets (add weight as reps decrease) Simple Sets

1-30 Reps, 2- 20 Reps, 3-10 Reps, 4,5,6- 12 Reps

Hip Thrusts

Deadlifts

Goblet Squat

1 Arm DB Lat Pulldown on bench

3 Sets 15

Static split Squat

SUPERSET WITH

1 Arm Row

3 Sets 12,15,20

Wide Leg Smith Squats, 1 sec pulse at bottom

SUPERSET WITH

Seated Lat Raises

3 SETS 30 Start Heavy and drop as you need to

Jump Squats

SUPERSET WITH

RDL

DAY 3

6 Sets (add weight as reps decrease) Simple Sets

1-30 Reps, 2- 20 Reps, 3-10 Reps, 4,5,6- 12 Reps

Curtsy Lunges (reps each leg)

Seated Shoulder Press

4 Sets 15 each side NO REST

Y/I Raises

SUPERSET WITH

1 Leg Squat (back leg in TRX

4 Sets 20

Banded Kickbacks/ Staying low alternative back lunges

SUPERSET WITH

Low Squat banded leg push out/ just push knees in and out in low squat

3 Sets 12,15,20 (start high weight, reduce as reps do)

Underhand front raise and overhand lat raise (1 of each)

SUPERSET WITH

1 Arm Snatch

ABS 5 Minute focus Daily

Take rest as needed…FORM ALWAYS OVER EGO

DAY 1

4 Sets 10 Bicycle crunch (belly button in to spine and up, take elbow to knee, knee should not pass 90 degree angle above hip)

4 sets 30 seconds Plank

DAY 2

4 Set 10 Leg Lowering (Tummy engaged, knees 90 degrees to hips, lower feet very slowly and ensure no doming of the stomach occurs and your back is flat to the floor)

4 Sets 20 second side plank (each side, elbows, hips, knees, ankles in line, drop bottom leg if need to)

DAY 3

3 Sets 20 Plank Shoulder taps (count to 20, if too hard as many as you can in correct alignment, joints in line and stomach engaged)

3 Sets 20 Slow Mountain climber side kick through (Nice and slow feel it in all your stomach and enegae your core, one side at a time, 10 reps each side)