Week 3 Training

Day 1 – Chest

4 x 12 Flat bench BB Press

3 x 15 Seated Cable Unders

3 x 12 Laying DB Overhead Extensions

3 x 12 Pec Dec Flyes

Day 2 – Arms, Hamstrings

4 x 12 Close Grip EZ bar Curls – Bi’s

4 x 12 Seated triceps Pushdowns – Tri’s

4 x 12 Standing DB Preacher curls – Bi’s

4 x 12 “V” Bar Wide Grip Triceps Pushdowns – Tri’s

4 x 12 Seated Alternating DB Curls – Bi’s

4 x 12 Triceps Cable One Arm Pushdowns – Tri’s

4 x 12 Seated Leg Curls

Day 3 – Quads

5 x 10 Squats (Heavy)

5 x 12 Leg Presses (Heavy)

5 x 12 Leg Extensions

Day 4 – Back, Calves

4 x 12 Wide Grip Pull Downs

4 x 12 Standing BB Rows

4 x 12 Dead lifts

4 x 12 Straight Bar Extensions

2 x 14 Standing Calf Raises

3 x 12 Seated Calf Raises on Leg press machine

Day 5 - Shoulders and Abs

Superset

4 x 12 Seated side delt raises

3 x 12 DB Shrugs

3 x 12 Arnold presses or rotating DB shoulder press

2 x 12 Front Delt raises DB

2 x 12 Wide grip upright rows BB

2 x 12 Bent rear delt raises

2 x 15 Weighted crunches

2 x 15 Hanging Knee Raises

Week 4 Training