Page 13 - Workout Guide - The Limitless 3 Day Plan

WEEK 1-4 WORKOUT A

Rest for 2-3 mins between sets (if you’re strapped for time,
drop rest periods to 90-120 seconds.)

1A - Heel elevated DB goblet squats 1B - Flat bench DB chest press
START WARM UP WORKING WARM UP WORKING
SETS SETS REPETITIONS SETS SETS REPETITIONS

1-2 3 10-15 1-2 3 10-15

2A - Seated cable row 2B - Single leg lying leg curl

WARM UP WORKING REPETITIONS WARM UP WORKING REPETITIONS
SETS SETS SETS SETS

1 3 12-15 1 3 10-15

3A - Standing DB side raises 3B - Cable face pulls

WARM UP WORKING REPETITIONS WARM UP WORKING REPETITIONS
SETS SETS SETS SETS

1 3 12-15 1 3 12-15

4A - Rope Tricep Pushdowns 4B - Wide Grip DB Curl

WARM UP WORKING REPETITIONS WARM UP WORKING REPETITIONS
SETS SETS SETS SETS

1 3 12-15 1 3 12-15
END

The Limitless 3 day full body plan Page 11