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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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