trainer winny 3 days FBW - Three Day Full Body

This is simple routine from trainer winny channel on youtube. He explained this program, and much more things so check him out.

Simple progression method here is to start somewhere in presented rep range, and progress with adding reps till you get over rep range, then you can add weight.

You can use some supersets too.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Preacher Curl (Barbell)

Squat (Barbell)

Hamstring Curl

Seated Calf Raise

Lat Pulldown

Barbell Row

Hammer Curl

Overhead Press (Barbell)

Skull Crusher (Barbell)

Hip Thrust (Barbell)

Leg Press

Lying Rear Lateral Raise

Bicep Curl (Barbell)

Chest Fly (Cable)

Seated Row (Cable)

Romanian Deadlift (Barbell)

Glute Kickback (Cable)

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