Page 23 - Workout Guide - The Limitless 3 Day Plan

WEEK 9-12 WORKOUT C

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

1A - Hack squat 1B - Assisted dips
START WARM UP WORKING WARM UP WORKING
SETS SETS REPETITIONS SETS SETS REPETITIONS
(Change for
machine chest
1-2 3 8-12 1 3 8-12 press if too hard)

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

WARMUP WORKING REPETITIONS WARMUP WORKING REPETITIONS
SETS SETS SETS SETS

1 3 8-12
1 3 8-12
(All the way down, ½ way up, back down and
(All the way down, ½ way up, back down and
then all the way up)
then all the way up)

3A - Cable face pulls 3B - Chest supported T raises

WARMUP WORKING REPETITIONS WARMUP WORKING REPETITIONS
SETS SETS SETS SETS

1 3 12-15 1 3 12-15

4A - Overhead cross cable tricep ext. 4B - Low cable curls

WARMUP WORKING REPETITIONS WARMUP WORKING REPETITIONS
SETS SETS SETS SETS

1 3 10-15 1 3 10-15
END

The Limitless 3 day full body plan Page 21