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Happy Birthdayyyy to our favorite gemini, @alexqma

Save this Upper Body Workout from 3-Day Physique 🤘🏽

3-Day Physique is the perfect (workout) match for those who can’t (or don’t want) to spend more than 3 days working out each week. It’s also perfect for combining with other sports/hobbies (such as running, hiking, bjj, Peloton, etc)

This program leaves SO much room for extra activities and fun outside the gym - which is absolutely perfect as we head into summer.

Get in, get jacked, and go live a BIG life
(AND look good while doing it!) 🫶🏼

3-Day Physique Upper Body Day:

A. Cable Pulldowns or Weighted Pull-ups
2-3 warm-up sets, then:
3 challenging sets x 5-8 Reps
(~2-1-0 reps from failure)
Rest 2-3 min

+ Immediately after the THIRD set:
Rest 20-30 sec, then go again to failure
(goal =40-60% of the reps from the prior set)

B. Close Grip Bench Press
2-3 warm-up sets, then:
3 work sets x 6-10 Reps
(~2-1-0 reps from failure)
Rest 2-3 min between work sets

+ Immediately after the THIRD set:
Rest 20-30 sec, then go again to failure
(goal =40-60% of the reps from the prior set)

C. One Arm DB Row
1-2 warm-up sets per arm, then:
2 work sets x 8-12 Reps per arm
(0-1 rep from failure)
Rest 1-2 min

D. Superset x 2 Sets:
1-2 warm-up sets, then:
2 tough sets 1-2 reps from failure

DB Lateral Raises x 8-12 Reps
Push-ups x 5-12 Reps
Rest 2-3 min

E. Alternate Movements x 5 Sets:
First set = lighter warm-up
Then 4 challenging work sets
(~2 reps from failure for each)

Open Palm DB Curls x 8-12 Reps
Rest 1 min
One Arm Cable Pushdown x 8-12 Reps/arm
Rest 30-60 sec b/t arms

📸 @marsha.marsha.marsha73

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#paragontrainingmethods #workoutroutine #strengthtrainingforwomen #fullbodyworkout #homeworkouts #workoutsforwomen #workoutsfromhome

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This web site offers health, wellness, fitness, exercise, and nutritional information and is provided for informational purposes only. This information is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. Speak with your physician or healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, please contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this website. The use of any information provided on this website is solely at your own risk. Nothing stated or posted on this web site or available through any services offered by Laurie Christine King, Bryan Boorstein, or Paragon Training Methods are intended to be, and must not be taken to be, the practice of medicine.

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