Weeks 1-3 Workouts
| Workout 1: Chest+Back+Abs | |||
| Exercise | Sets | Reps | Tech. |
| Bench | 4 | 15,12,8,8 | Forced reps |
| Incline DB | 3 | 12,8,8 | |
| Pec-Deck Fyle | 2 | 12,12 | |
| Bent Row | 4 | 12,10,8,8 | |
| Cable Row | 2 | 8,8 | Drop Sets |
| Back Ext. | 2 | 20,20 | |
| Pull Up | 3 | to failure | |
| Leg Raise | 2 | 15,15 | |
| Crunch | 2 | 20,20 | |
| De.Twist Crunch | 2 | 15,15 | |
| Workout 2: Legs+Calves+Abs | |||
| Exercise | Sets | Reps | Tech. |
| Squat | 4 | 15,12,10,8 | |
| Hack Squat | 3 | 12,10,10 | |
| Leg Extension | 3 | 15,12,10 | Drop Sets |
| Romanian D.Lift | 3 | 12,10,10 | |
| Lying Leg Curl | 2 | 12,10 | Partial Reps |
| Standing Calf R. | 3 | 15,15,15 | |
| Decline Weight Crunch | 2 | 10,10 | |
| Straight Leg Crunch | 2 | 15,15 | |
| Hanging Oblique Knees | 2 | 12 | L-R=1 rep |
| Workout 3: Shoulders+Traps+Arms+Abs | |||
| Exercise | Sets | Reps | Tech. |
| Overhead DB Press | 3 | 15,10,8 | |
| DB Lat Raise | 2 | 10,10 | Drop Sets |
| Bent-Over Lat Raise | 2 | 10,10 | Drop Sets |
| Barbell(BB) Shrug | 3 | 12,10,8 | |
| Close Grip Bench Superset Rope Pressdown | 3 3 | 12,10,8 10,10,10 | Supersets Supersets |
| Barbell Curl Superset DB Hammer Curl | 3 3 | 12,10,10 10,10,10 | Supersets Supersets |
| Reverse Crunch | 2 | 15,15 | |
| Machine Crunch | 2 | 15,15 | |
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