Page 22 - Workout Guide - The Limitless 3 Day Plan

WEEK 9-12 WORKOUT B

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

1A - BB or smith machine Good morning 1B - Assisted chin ups
START WARM UP WORKING WARM UP WORKING
SETS SETS REPETITIONS SETS SETS REPETITIONS
(Sub for reverse
grip lat pulldown
1 3 8-10 1 3 8-10 if too hard)

2A - ½ kneeling db shoulder press 2B - Walking lunges

WARMUP WORKING REPETITIONS WARMUP WORKING REPETITIONS
SETS SETS SETS SETS

(add db’s if you
1 3 8-12 1 3 8-12 can)
(each side) (each side)

3A - Chest supported T-bar rows 3B - Pec deck or cable crossover

WARMUP WORKING REPETITIONS WARMUP WORKING REPETITIONS
SETS SETS SETS SETS

1 3 8-12 1 3 10-15

4A - Cable glute kickbacks 4B - Seated calf raise

WARMUP WORKING REPETITIONS WARMUP WORKING REPETITIONS
SETS SETS SETS SETS

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

The Limitless 3 day full body plan Page 20