3 Month Gym Workout Plan Pdf

Workout 2 daily cardio.

3 month gym workout plan pdf. During the last 3 months the workouts were designed to get your muscles stronger and during month 4 the exercises are focused into getting you to that muscle up move. Equipment requirements are minimal. Snack 9 am. Approximately 80 of the workouts may be done without special equipment.

With your new measurements use the following criteria to guide you during the second month. Open space is the only requirement. 3 over easy eggs 1 ounce shredded cheddar cheese 6 large strawberries. For taxing lifts such as deadlift and squats you may rest as long as 3 to 5 minutes in between.

Workout 1 daily cardio. So you bench press hit the squat rack and watch your calories and do your cardio you do sets and reps and follow your weekly split but maybe you re ready for a change. Rest no more then 2 minutes between sets. Workout 3 daily cardio.

If your biceps and thighs have increased in size but your waist has stayed the same keep following the diet outlined for the first month. The plan allows one full rest day each week otherwise training is expected every day. The plan is written on the premise of following each hard day with an easier recovery day. 1 cup brown rice 1 cup steamed veggies double cheeseburger.

If you find some of the exercises such as the typewriter pull up try to do at least one rep and compensate with 4 regular pull ups so you still do 5 reps. Your crazy friend is always asking you to try crossfit but you aren t sure what it s all about. People who lose weight slowly and consistently are more likely to keep it off and that s exactly what you ll do with this three month workout plan developed by nasm certified trainers jess. Always consult a physician before beginning any fitness or weight loss program.

Lunch 1 30 pm. Combined the idea behind the gym jones 3 month operator fitness program a lot of mountain athlete workouts and some crossfit wod and turned them into a 4 month workout program that has numerous options each day so that you could use it for 2 3 rotations and not become bored with it. Post workout 3 15 pm. Post workout 11 15 am.

Poptart shake with 2. Late beginners that push themselves can expect to gain about 1 pounds of muscle per month during the first 3 months on this workout. Poptart shake with 2 ounces of heavy cream and one scoop of protein powder in 12 ounces of water. Cardio hero images.

As with most fitness plans prescriptions may need to be tailored to your specific needs and goals. Simply put crossfit is a fitness program that challenges you to break out of your routine. Workout 2 daily cardio.