3h • General discussion
Free Game! 3 Day workout Plan .
Day 1: Upper Body**
- **Bench Press** (3 sets of 8-10 reps)
- **Bent-over Rows** (3 sets of 8-10 reps)
- **Overhead Dumbbell Press** (3 sets of 10-12 reps)
- **Pull-ups or Lat Pulldowns** (3 sets of 8-10 reps)
- **Bicep Curls** (3 sets of 10-12 reps)
- **Tricep Dips** (3 sets of 10-12 reps)
- **15-20 minutes of cardio** (treadmill, cycling, etc.)
**Day 2: Lower Body**
- **Squats** (3 sets of 8-10 reps)
- **Deadlifts** (3 sets of 8-10 reps)
- **Lunges** (3 sets of 10-12 reps each leg)
- **Leg Press** (3 sets of 10-12 reps)
- **Calf Raises** (3 sets of 12-15 reps)
- **Core exercises** (Plank, Russian twists, etc. for 10-15 minutes)
**Day 3: Full Body**
- **Clean and Press** (3 sets of 8-10 reps)
- **Push-ups** (3 sets to failure)
- **Dumbbell Snatch** (3 sets of 8-10 reps each arm)
- **Kettlebell Swings** (3 sets of 12-15 reps)
- **Mountain Climbers** (3 sets of 30 seconds)
- **15-20 minutes of HIIT cardio** (High-Intensity Interval Training)
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Free Game! 3 Day workout Plan .
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