We Coach You through a 90-Day Fitness and Nutrition Program!
Workout Three, Fifteen & Twenty-Seven
Please copy and paste this into your notes and utilize this template to keep track of YPB electronically if you choose to forgo printing out the long version of the workout.
Below is Workout Three that will be completed during all three phases, also labeled workout 15 & 27. Having this all in one spot will help you when you go back to record and can see what you need to do to beat YPB from the previous phase,
Workout 3, 15, 27
Workout 3
1. Warm up:
2. 1 mile- Speed: Elevation: Time:
3. Dumbbell Rows- Weight: Reps:
4. Single Arm Dumbbell Rows- Weight: Reps:
5. Dumbbell Pullovers- Weight: Reps:
6. Incline Dumbbell Flys- Weight: Reps:
7. Dumbbell Side Laterals- Weight: Reps:
8. Seated Dumbbell French Press- Weight: Reps:
9. Incline Bicep Curls- Weight: Reps:
10. Boxer Sit Ups- Weight: Reps:
11. Stretching
Total Workout Time:
Workout 15
1. Warm up:
2. 1 mile- Speed: Elevation: Time:
3. Dumbbell Rows- Weight: Reps:
4. Single Arm Dumbbell Rows- Weight: Reps:
5. Dumbbell Pullovers- Weight: Reps:
6. Incline Dumbbell Flys- Weight: Reps:
7. Dumbbell Side Laterals- Weight: Reps:
8. Seated Dumbbell French Press- Weight: Reps:
9. Incline Bicep Curls- Weight: Reps:
10. Boxer Sit Ups- Weight: Reps:
11. Stretching
Total Workout Time:
Workout 27
1. Warm up:
2. 1 mile- Speed: Elevation: Time:
3. Dumbbell Rows- Weight: Reps:
4. Single Arm Dumbbell Rows- Weight: Reps:
5. Dumbbell Pullovers- Weight: Reps:
6. Incline Dumbbell Flys- Weight: Reps:
7. Dumbbell Side Laterals- Weight: Reps:
8. Seated Dumbbell French Press- Weight: Reps:
9. Incline Bicep Curls- Weight: Reps:
10. Boxer Sit Ups- Weight: Reps:
11. Stretching
Total Workout Time: