Endurance Program (3 weeks)

The document outlines a 3-week workout program split into chest & triceps, back & biceps, and shoulders & legs days. Each week, the exercises are performed at increasing weight and decreasing reps to progressively overload the muscles. The chest & triceps day focuses on exercises like bench press, flys, skull crushers, and triceps pulldowns. The back & biceps day targets rows, pulldowns, and bicep curls. The shoulders & legs day works the shoulders with snatches, presses, and laterals as well as lower body with squats and deadlifts. Rest periods of 2-3 minutes between each set are recommended.