Looking to get fit without breaking the bank? You're in the right place! Welcome to our blog, where we offer free workouts designed to help you achieve your fitness goals. Whether you're a seasoned gym-goer or just starting your fitness journey, we've got a variety of exercises for you to try! For this week we will cover a 3 day split.

Day 1 

Upper Body (work up to your working sets)

Supported chest rows 2x12-15 

Cuffed Lateral raises 2x12-15

Seated Shoulder press (Natural Grip) 2x13

Cable Flys 2x15-17

Chest press (pinned) 3x15,10,6. (less reps= heavier weight)

Lat Pull down 3x13

Barbel Rows  2x12

Rest 90sec+ between sets 

Finish off with arms and core if needed. If you want to prioritise your arms and core, do them at the start. 

 

Day 2 

Legs (work up to your working sets)

Seated hamstring curls 3x15

Back Squats 2x12

Leg extensions 2x15

Hack squats 2x13-15

Back foot elevated split squats 1x18 each side

Leg press 2x14

Walking Lunges 2minutes straight

Rest 90sec+ between sets  

Day 3 

Full Body (work up to your working sets)

Barbel Bench press 3x12 

Cable rows 2x12es

Cable chest press 2x12-15

Machine lateral raises (if not use cables) 2x15-20

Pull downs (Lower lat focus) 2x13es

Leg extensions 2x15

Bulgarians 2x18es

Leg press 2x15

Rest 90sec+ between sets 

Finish off with arms and core if needed.

Next week, we'll dive into a 4-day split routine! Make sure to save this post because it will be taken down at the end of the week!