General Fitness Level 3

Day 1

Chest, Triceps, Biceps and Core

1. Chest flat machine flys superset with tricep dip machine and bicep ez bar curls- 12,10,8,8 reps each
2. Chest upper dumbbell press superset with tricep skull crushers and bicep alternating hammer curls- 12,10,8,8 reps each
3. Chest lower cable press superset with tricep extensions rope wide and bicep double concentration curls - 12,10,8, 8 reps each.
4. Tricep barbell press superset with bicep cable curls- 12,10,8,8 reps each
5. Donkey kickbacks with bands superset with ab ball leg grabs. 2 sets 15 reps each leg kick backs and 15 reps ab ball leg grabs.
6. Ball twist with knee raise- 3 sets 15 reps each side
   

Day 2

Shoulders Back and Core

1. Back supinated grip lat pull downs superset with single lat pull backs - 12,10,8,8 reps each
2. Shoulder press machine or hammer strength superset with shoulder side raises. 4 sets 12,10,8,8 reps each
3. Back T-bar rows superset with shoulder alternating front hammer raises-12,10,8,8 reps each
4. Side shrugs superset with upright rows- 12,10,8,8 reps each
5. Ball squats superset with ab ball crunches and Jack knife with ball. 3 rounds 30 seconds each round with each exercise
6. Ball lunges superset with core plated twists- 3 sets 15-20 reps on ball lunges and 20 total reps ab plate twists. 

Day 3

Legs

1. Leg extensions pointing toes inward superset with leg extensions toes out-. 4 sets 10-12 reps each
2. Front squat machine or barbell- 4 sets 10 reps
3. Single Leg curls superset with dumbbell sumo squats - 4 sets 15,12,10,10 reps each 
4. Vertical leg press or seated leg press with feet together and high- 4 sets 20,15,12,10 reps
5. Inner and outer thigh superset- 4 sets 10-12 reps each
6. Romanian deadlifts- 4 sets 10 reps 
7. Lying leg curls- 4 sets 12,10,10,8 reps
8. Seated calf raises- 4 sets 20 reps