[Joeiss]

Seems like none of you care... But oh well. I'll post it anyways.


Joe’s Three Day Workout Routine


Day 1 – Back and Biceps


Lat Machine Pulldown – upper lats
Seated Cable Rows – back, lower lats
Hyper Extensions – lower back
Upright Rows – traps
Dumbbell Shrugs - traps
Standing Barbell Curls – biceps
Preacher Curls – biceps (lower end)
3 – Part Curls – biceps (entire area)


Day 2 – Chest and Triceps


Barbell Flat Bench Press – pectorals, front deltoids, triceps
Barbell Incline Bench Press – middle and upper pectorals, front deltoids
Barbell Decline Bench Press – middle and lower pectorals
Flat Bench Dumbbell Flys – pectorals
Triceps Cable Pressdowns – tricep
Seated Triceps Presses – triceps (all three heads)
Dumbbell Kickbacks – triceps (upper area)


Day 3 – Legs, Shoulders and Forearms


Leg Presses – thighs
Leg Extensions – front thigh
Leg Curls – hamstrings
Standing Calf Raises – calves
Dumbbell Presses – front and side deltoids
Front Dumbbell Raises – front head of deltoid
Barbell Wrist Curls – forearms (inside, flexor muscles)
Reverse Barbell Wrist Curls – forearms (outside, extensor muscles)



Sunday is rest!