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FILES.
    PROGRAMMES.
    CREATE YOUR OWN PROGRAMME.
    Change it,
    Print it,
    Send it to your friends.
    PROGRAMME III - DAY 3
    SHOULDERS - LEGS.
    SHOULDERS.

    Behind the neck press.

    Smith machine behind the neck press.     		3 series of 12 repetitions.
    You can also do it on the Smith machine.

    Click on the images to
    display the demonstrations.
    SHOULDERS.

    Front raise low pulley.     		Low pulley.
    2 x 12 , 1 x 8 repetitions.
    SHOULDERS.
    Lateral raises.     		Lateral raises.
    3 x 12.
    SHOULDERS.
    Rear dumbbell raises on bench.     		Rear dumbbell raises on bench.

    3 x 12
    THIGHS.
    Squat.

    Incline press.     		SQUAT.
    1 x 15, 1 x 12, 1x 10, 1 x 8 repetitions. Strictly prohibited for beginners!


    In this case, you can replace it by the press opposite.
    THIGHS.
    Leg extension.     		3 x 10 repetitions.
    HAMSTRINGS.
    Hamstring lying leg curls.     		3 x 10.
    CALVES.
    Seated Calves.     		Seated Calves: 2 x 15 repetitions.
    THIGHS.
    Forward lunges.     		This exercise is more for warming up than a bodybuilding movement as such.
    3 x 12, light weight.

    Printer-friendly - Modifiable.
    See the principle: Programme sheet.

    DAY 3