V3 workout

Barbell Concentration Biceps Curl

Cable Reverse Grip Triceps Push Down

Dumbbell Lateral Raise Variations

Wrist Curls Palms Up

Zottman Curl

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Sets	Sets	Sets	Sets
1	900	1	1	1	1	1
2	750	2	2	2	2	2
3	750	3	3	3	3	3
4	750	4	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Sets	Sets	Sets	Sets
1	2100	1	1	1	1	1
2	2100	2	2	2	2	2
3	2100	3	3	3	3	3
4	2100	4	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Sets	Sets	Sets	Sets
1	600	1	1	1	1	1
2	600	2	2	2	2	2
3	600	3	3	3	3	3
4	600	4	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Sets	Sets	Sets	Sets
1	600	1	1	1	1	1
2	600	2	2	2	2	2
3	600	3	3	3	3	3
4	600	4	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Volume (1)	Sets	Sets	Sets	Sets	Sets
1	900	1	1	1	1	1
2	900	2	2	2	2	2
3	900	3	3	3	3	3
4	900	4	4	4	4	4

Dumbbell Incline Bench Press

Dumbbell Front Squat

Barbell Glute Bridge

Dumbbell Calf Raise

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Dumbbell Shrug

Barbell Rack Pull

Dumbbell Row

Barbell Plate Ab Twist

High Pulley Oblique Cable Crunch

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3
4	4	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Machine Assisted Dips Triceps Variation

Burpee Push Up

Weighted Plank

Band Assisted Chin Up

Exercise Bike

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3
4	4	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3
4	4	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0

Alternating Hammer Curls

Barbell Overhead Triceps Extension

Dumbbell Shoulder Press

Full Wrist Push Up

Band Assisted Chin Up

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Dumbbell Flat Bench Fly

Dumbbell Standing Lunge

Leg Extension Machine

Lying Leg Curls

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3
4	4	4	4	4	4

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Reverse Grip Barbell Row

Hanging Leg Raise Movement

Weighted Knee Crunch

Dumbbell Side Bend

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Sets	Sets	Sets	Sets	Sets
1	1	1	1	1	1
2	2	2	2	2	2
3	3	3	3	3	3

Aggregated Volume

Weekly Completion

Meals suggestion

Breakfast
Scrambled Eggs with Spinach x 3 eggs, 100g spinach

Proteins 18 g

Fats 12g

Carbs 2g
Snack
Greek Yogurt with Honey x 200g yogurt, 1 tbsp honey

Proteins 10 g

Fats 5g

Carbs 15g
Lunch
Grilled Chicken Salad x 200g chicken, mixed greens

Proteins 30 g

Fats 8g

Carbs 10g
Snack
Protein Shake x 1 scoop protein powder, water/milk

Proteins 25 g

Fats 2g

Carbs 5g
Dinner
Steak with Quinoa and Broccoli x 200g steak, 100g quinoa, 100g broccoli

Proteins 40 g

Fats 20g

Carbs 45g

V3

About This Workout Plan

Guidelines

Barbell Concentration Biceps Curl

Cable Reverse Grip Triceps Push Down

Dumbbell Lateral Raise Variations

Wrist Curls Palms Up

Zottman Curl

Dumbbell Incline Bench Press

Dumbbell Front Squat

Barbell Glute Bridge

Dumbbell Calf Raise

Dumbbell Shrug

Barbell Rack Pull

Dumbbell Row

Barbell Plate Ab Twist

High Pulley Oblique Cable Crunch

Machine Assisted Dips Triceps Variation

Burpee Push Up

Weighted Plank

Band Assisted Chin Up

Exercise Bike

Alternating Hammer Curls

Barbell Overhead Triceps Extension

Dumbbell Shoulder Press

Full Wrist Push Up

Band Assisted Chin Up

Dumbbell Flat Bench Fly

Dumbbell Standing Lunge

Leg Extension Machine

Lying Leg Curls

Reverse Grip Barbell Row

Hanging Leg Raise Movement

Weighted Knee Crunch

Dumbbell Side Bend

Aggregated Volume

Weekly Completion

Meals suggestion