Nov 6th - Week 3
Mon……………….Arms
#1 DB hammer curls (5 sets; 3 warm up sets and then 2 working sets) 30×10/35×10/40×10/45×10/50×8
#2 Seated DB tricep press (same as above) none
#3 BB (or ez bar) curls (2 sets) 115×10/120×8
#4 skull crushers (2 sets) 105×10/115×10
#5 alt DB curls (2 sets) 40×12/45×10
#6 V - grip cable press downs (3 sets) 55×15/65×12/75×10
Tues………………Legs/Abs (this is the only day that you will do 4-6 reps on the whole routine)
#1 DL (6+ sets with 3 working sets. no DL today
#2 BB squats (5 sets) 135×8/155×8/175×8/185×8/195×6/205×4
#3 Leg press (2 sets) 185×8/230×4
#4 Leg press calves (2 to 3 sets)90×12/110×8/110×8
#5 one leg calf raise (2 sets)
#6 some sort of weighted ab exercise (3 sets of 8-10 reps) declined set ups 35×10/35×10/35×10
NOTE: Now if you plan on doing squats instead of BB hack squats, do one of
two things: 1) alternate heavy squats and the deads each week [I.O.W. Heavy
squats one week then light DL then the other week light squats then heavy
DL] or 2) go light on the squats before the heavy DL each week.
Thurs…………..Chest/Delts
#1 BB bench (5 sets; 3 warm up and 2 working sets)
#2 Incline BB (or DB) bench (2 sets)
#3 Decline BB bench (2 sets)
#4 seated DB Military press (2 sets)
#5 side lateral raises (2 sets)
#6 bent over side lateral raises (2 sets)
Fri………………..Back/Traps
#1 pullups (3 sets used for warm ups only)Taking 1 week off for Physical Fitness test
#2 cable pull down (3 sets)
#3 BB rows (3 sets)
#4 cable rows (2 sets)
#5 BB shrugs (4 sets)
