Full Body Training Program for 85 KG and 178 CM Man

By Lyfta AI

This full body training programme is designed for the 85 KG and 178 CM man who desires to incorporate three one-hour training sessions a week. This intense programme will help you build strength and increase endurance.

full squat

3 sets x 12 reps

bent over row

3 sets x 10 reps

bench press

3 sets x 10 reps

barbell seated overhead press

3 sets x 10 reps

barbell biceps curl

3 sets x 12 reps

triceps pushdown

3 sets x 12 reps

reverse crunch

3 sets x 12 reps

dumbbell walking lunges

3 sets x 12 reps

seated row

3 sets x 10 reps

push-up

3 sets x 10 reps

lateral raise

3 sets x 10 reps

dumbbell hammer curls

3 sets x 12 reps

ez barbell curl

3 sets x 12 reps

side plank

3 sets x 10 reps

seated calf raise

3 sets x 10 reps