Strength plan

Man, I am getting a bit confused. 3x strength has benefits, people say.

I was a bit confused by PULL vs. PUSH exercises. Looks like PULLS are for the behind and PUSH for the front. There isn’t an overlap?

Look, don’t complicate it. I am not going to do most of these. Just focus on the right muscle groups.

Schedule

Realistic plan
monday	Run
tuesday	Strength
wednesday	Run
thursday	Strength
friday	–
saturday	Run
sunday	Strength

Muscle Groups

Muscle
Traps	Dumbell shrug	Barbell shrug	barbell upright row	Bent over shrug	Lower Trap Raise
Lats	Deadlift	Barbell Row	Kneel pull down	Chest supported row
Front Shoulder	Overhead press	Dumbell seated Press	Incline Press	Front raise / Lateral raise
Rear Shoulder	Face pull	Reverse fly
Bicep Arms	Curls	Hammer curl
Tricep Arms	Cable pushdown	Close grip bench	Skull crusher
Chest	Bench press	Incline bench press
Lower back	Deadlift	Romanian deadflit
Glutes	Squat	Deadlift
Hamstring	Deadlift
Quads	Squat
Calves	Calf raises

Strength focus

• Biceps
• Triceps
• Chest
• Traps
• Back / Lats

So, here is a glossary of exercises

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Daniel Craig workout

Workout A – Chest and Triceps

Incline Barbell Bench Press

Flat Barbell Bench Press

Low Incline DB Flyes

Skull Crushers

Rope Cable Tricep Extensions

Workout B – Back and Biceps

Weighted pull ups

Deadlifts

Cable rows

Barbell curls

Workout C – Shoulders and LEgs

Incline dumbbell curls

Seated dumbell shoulder press

lateral Raises

Upright Row

Bulgarian split squats

Standing Single leg calf raises