Home > Manufacturers > Product Categories > Page Title 3 Month Intense Workout Routine Training frequency : 6 times a week (1muscle every day) / Sets per exercise: 2-3 Sets /Rest: 1 -2 min Weight: 70% to 90% Back Chins 30 reps Barbell rows 4 sets close grip chins 3 sets Deadlifts 4-5 sets Chest Incline dumbbell flyes 2 sets Incline barbell bench press 3 sets Decline barbell bench press 2 sets Barbell bench press 4 sets Legs Squats 4-6 sets 6-12 reps Leg curls 3 sets Leg ext 2-3 sets Standing calves 4 sets Shoulders Barbell shoulder press 4 sets Arnold presses 4 sets seated laterals 2-3 sets Bent over laterals 2-3 sets Triceps Close-grip presses 4 sets Overhead tri ext 4 sets Reverse pressdown 2-4 sets Biceps Barbell curl 3 sets Preacher curl 3 sets Seated dumbbell curl 2 sets