Page 21 - Workout Guide - The Limitless 3 Day Plan

WEEK 9-12 WORKOUT A

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

1A - Bulgarian split squats 1B - Alternating flat bench DB press
START WARM UP WORKING WARM UP WORKING
SETS SETS REPETITIONS SETS SETS REPETITIONS

1-2 3 10-12 1-2 3 10-12
(each side) (each side)

2A - Seated single arm cable row 2B - Lying leg curl (1.5 reps)

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

12-15 1 3 8-10
1 3 (each side)
(come all the way down, ½ way up, back down
(come all the way down, ½ way up, back down
and then all the way up)
and then all the way up)

3A - Cable lateral raise 3B - Single arm cable rear delt fly

WARMUP WORKING REPETITIONS WARMUP WORKING REPETITIONS
SETS SETS SETS SETS

1 3 10-15 1 3 12-15
(each side) (each side)

4A - Single arm cable overhead tricep 4B - DB preacher curl

WARM UP WORKING REPETITION WARM UP WORKING REPETITION
SETS SETS SETS SETS
S S
10-15 10-15
1 3 (each side) 1 3 (each side) END

The Limitless 3 day full body plan Page 19