Page 17 - Workout Guide - The Limitless 3 Day Plan

WEEK 5-8 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 - Incline DB chest press
START WARM UP WORKING WARM UP WORKING
SETS SETS REPETITIONS SETS SETS REPETITIONS

1-2 3 8-12
1-2 3 8-12

(come all the way down, ½ way up, back down and
(come all the way down, ½ way up, back down and
then all the way up.)
then all the way up.)

2A - Single arm DB row 2B - Lying leg curl

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

1 3 8-12 1 3 12-15

3A - Lateral raise machine 3B - Bent over rear delt fly

WARMUP WORKING REPETITIONS WARMUP WORKING REPETITIONS
SETS SETS SETS SETS

1 3 12-15 1 3 12-15

4A - Dual cross body cable tricep ext. 4B - Alternating db curl

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

1 3 10-15 1 3 10-15
END

The Limitless 3 day full body plan Page 15