Week 3

Day 1

Flat Bench Bar

SETS - 4

REPS - 10, 10, 10, 10

WEIGHT - 60% 60%, 65%, 65%

2MIN 45SEC REST

Incline Bench

SETS - 4

REPS - 8, 8, 8, 8

WEIGHT - 50% 50% 55% 55%

2 MIN REST

Barbell Floor Presses

SETS - 3

REPS - 12

WEIGHT - Moderate Weight

1 1/2 MIN REST

Barbell Skull Crushers

SETS - 3

REPS - 10 can be assisted

WEIGHT - Moderate Weight

1 1/2 MIN REST

Flat Dumbell Flys

SETS - 3

REPS - 12

WEIGHT - Moderate Weight

1 1/2 MIN REST

Diamond Pushups

SETS - 3

REPS - 15

WEIGHT - Moderate Weight

1 1/2 MIN REST

Conventional Squats

SETS - 4

REPS - 12, 12, 12, 12

WEIGHT - 60% 60%, 65%, 65%

2 1/2 MIN REST

3 Second Tempo Squat

SETS - 3

REPS - 6, 6, 6

WEIGHT - 50% 50% 50%

2 1/2 MIN REST

Dumbell Lunges (Forward)

SETS - 3

REPS - 10

WEIGHT - Moderate Weight

1 1/2 MIN REST

Dumbell RDLs

SETS - 3

REPS - 10

WEIGHT - Moderate Weight

1 1/2 MIN REST

Dumbell Calves

SETS - 3

REPS - 20

WEIGHT - Moderate Weight

1 1/2 MIN REST

Deadlift Straight Bar

SETS - 1, 2, 3, 4

REPS - 8, 8, 6, 6

WEIGHT - 55%, 55%, 60%, 60%

3 1/2 MIN REST

Overhand grip bent over row

SETS - 4

REPS - 12

WEIGHT - Moderate Weight

2 1/2 MIN REST

Seal Row

SETS - 4

REPS - 12

WEIGHT - Moderate Weight

1 1/2 MIN REST

Pull Ups Wide Grip

SETS - 3

REPS - 10 can be assisted

WEIGHT - Moderate Weight

2 1/2 MIN REST

Chinups

SETS - 2

REPS - 10 Can be assisted

WEIGHT - Moderate Weight

2 1/2 MIN REST

Standing Overhead Barbell Press

SETS - 3

REPS - 10

WEIGHT - 40%

3 MIN REST

Seated Alternating Curl to Press

SETS - 3

REPS - 15 Each Arm

WEIGHT - Moderate Weight

2 1/2 MIN REST

Side Lateral Dumbell Raise

SETS - 3

REPS - 20

WEIGHT - Moderate Weight

1 1/2 MIN REST

Front Dumbell Raise

SETS - 3

REPS - 20

WEIGHT - Moderate Weight%

1 1/2 MIN REST

Barbell Curles

SETS - 3

REPS - 12

WEIGHT - Moderate Weight

2 MIN REST

Dumbell Hammer Curles

SETS - 3

REPS - 12

WEIGHT - Moderate Weight

2 MIN REST

Day 2

Flat Bench Bar

SETS - 4

REPS - 10, 10, 10, 10

WEIGHT - 60% 60%, 65%, 65%

2 MIN 45 SEC REST

Incline Bench

SETS - 4

REPS - 8, 8, 8, 8

WEIGHT - 50% 50% 55% 55%

2 MIN REST

Barbell Floor Presses

SETS - 3

REPS - 12

WEIGHT - Moderate Weight

1 1/2 MIN REST

Barbell Skull Crushers

SETS - 3

REPS - 10 can be assisted

WEIGHT - Moderate Weight

1 1/2 MIN REST

Flat Dumbell Flys

SETS - 3

REPS - 12

WEIGHT - Moderate Weight

1 1/2 MIN REST

Diamond Pushups

SETS - 3

REPS - 15

WEIGHT - Moderate Weight

1 1/2 MIN REST

Front Squats

SETS - 4

REPS - 8, 8, 8, 8

WEIGHT - 45% 45%, 50%, 50%

2 1/2 MIN REST

Dumbell Goblet Squat

SETS - 3

REPS - 12, 12, 12

WEIGHT - Moderate Weight

2 1/2 MIN REST

Dumbell Lunges (Forward)

SETS - 3

REPS - 10

WEIGHT - Moderate Weight

1 1/2 MIN REST

Dumbell RDLs

SETS - 3

REPS - 10

WEIGHT - Moderate Weight

1 1/2 MIN REST

Dumbell Calves

SETS - 3

REPS - 15

WEIGHT - Moderate Weight

1 1/2 MIN REST

Deadlift Straight Bar

SETS - 4

REPS - 8, 8, 6, 5

WEIGHT - 55%, 55%, 60%, 65%

3 1/2 MIN REST

Pause Deadlits

SETS - 3

REPS - 6, 6 6

WEIGHT - 50%, 50%, 50$

3 Min Rest

Bent Over Dumbell Rows

SETS - 4

REPS - 12

WEIGHT - Moderate Weight

2 1/2 MIN REST

Dumbell Pullovers

SETS - 3

REPS - 15

WEIGHT - Moderate Weight

2 1/2 MIN REST

Body Weight Rows (Lay under)

SETS - 3

REPS - 20

WEIGHT - Body

2 1/2 MIN REST

Seated Overhead Dumbell Press

SETS - 4

REPS - 10

WEIGHT - Moderate Weight

3 MIN REST

Hang Clean to Press

SETS - 2

REPS - 12

WEIGHT - 30%

3 Min Rest

Bent Over Rear Delts

SETS - 3

REPS - 20

WEIGHT - Moderate Weight

1 1/2 MIN REST

Alternating Dumbell Curls

SETS - 3

REPS - 20 each arm

WEIGHT - Moderate Weight%

2 MIN REST

Reverse Grip Barbell Curl

SETS - 3

REPS - 12

WEIGHT - Moderate Weight

2 MIN REST

Day 3

Flat Bench Bar

SETS - 4

REPS - 10, 10, 10, 10

WEIGHT - 60% 60%, 65%, 65%

2MIN 45SEC REST

Incline Bench

SETS - 4

REPS - 8, 8, 8, 8

WEIGHT - 50% 50% 55% 55%

2 MIN REST

Barbell Floor Presses

SETS - 3

REPS - 12

WEIGHT - Moderate Weight

1 1/2 MIN REST

Barbell Skull Crushers

SETS - 3

REPS - 10 can be assisted

WEIGHT - Moderate Weight

1 1/2 MIN REST

Flat Dumbell Flys

SETS - 3

REPS - 12

WEIGHT - Moderate Weight

1 1/2 MIN REST

Diamond Pushups

SETS - 3

REPS - 15

WEIGHT - Moderate Weight

1 1/2 MIN REST

Conventional Squats

SETS - 4

REPS - 10, 8, 8, 6

WEIGHT - 65% 70%, 70%, 75%

2 1/2 MIN REST

Box Squat

SETS - 2

REPS - 4

WEIGHT - 75%

3 1/2 MIN REST

Narrow Stance Squats

SETS - 3

REPS - 10

WEIGHT - 55%

2 1/2 MIN REST

Dumbell Lunges (Forward)

SETS - 3

REPS - 10

WEIGHT - Moderate Weight

1 1/2 MIN REST

Dumbell RDLs

SETS - 3

REPS - 10

WEIGHT - Moderate Weight

1 1/2 MIN REST

Pause Deadlits

SETS - 4

REPS - 8, 8, 5, 5

WEIGHT - 60%, 60%, 65%, 65%

3 Min Rest

Overhand grip bent over row

SETS - 4

REPS - 12

WEIGHT - Moderate Weight

2 1/2 MIN REST

Dumbell Pullovers

SETS - 3

REPS - 15

WEIGHT - Moderate Weight

2 1/2 MIN REST

Pull Ups Wide Grip

SETS - 3

REPS - 10 can be assisted

WEIGHT - Moderate Weight

2 1/2 MIN REST

Commando Pullups

SETS - 2

REPS - 10 can be assisted

WEIGHT - Body

2 1/2 MIN REST

Seated Overhead Dumbell Press

SETS - 4

REPS - 10

WEIGHT - Moderate Weight

3 MIN REST

Seated Alternating Curl to Press

SETS - 3

REPS - 15 Each Arm

WEIGHT - Moderate Weight

2 1/2 MIN REST

Side Lateral Dumbell Raise

SETS - 3

REPS - 20

WEIGHT - Moderate Weight

1 1/2 MIN REST

Front Dumbell Raise

SETS - 3

REPS - 20

WEIGHT - Moderate Weight%

1 1/2 MIN REST

Barbell Curles

SETS - 3

REPS - 12

WEIGHT - Moderate Weight

2 MIN REST

Spider Curles

SETS - 3

REPS - 20 each arm

WEIGHT - Moderate Weight

2 MIN REST

Day 4

Flat Bench Bar

SETS - 4

REPS - 10, 10, 10, 10

WEIGHT - 60% 60%, 65%, 65%

2 MIN 45 SEC REST

Incline Bench

SETS - 4

REPS - 8, 8, 8, 8

WEIGHT - 50% 50% 55% 55%

2 MIN REST

Barbell Floor Presses

SETS - 3

REPS - 12

WEIGHT - Moderate Weight

1 1/2 MIN REST

Barbell Skull Crushers

SETS - 3

REPS - 10 can be assisted

WEIGHT - Moderate Weight

1 1/2 MIN REST

Flat Dumbell Flys

SETS - 3

REPS - 12

WEIGHT - Moderate Weight

1 1/2 MIN REST

Diamond Pushups

SETS - 3

REPS - 15

WEIGHT - Moderate Weight

1 1/2 MIN REST

Front Squats

SETS - 4

REPS - 8, 8, 6, 6

WEIGHT - 50% 50%, 55%, 55%

2 1/2 MIN REST

Dumbell Lunges (Forward)

SETS - 3

REPS - 10

WEIGHT - Moderate Weight

1 1/2 MIN REST

Dumbell RDLs

SETS - 3

REPS - 10

WEIGHT - Moderate Weight

1 1/2 MIN REST

Dumbell Goblet Squat

SETS - 2

REPS - 20

WEIGHT - Moderate Weight

2 1/2 MIN REST

Dumbell Calves

SETS - 3

REPS - 10

WEIGHT - Moderate Weight

1 1/2 MIN REST

Deadlift Straight Bar

SETS - 4

REPS - 8, 6, 6, 4

WEIGHT - 60%, 65%, 66%, 70%

3 1/2 MIN REST

Pause Deadlits

SETS - 3

REPS - 6, 6 6

WEIGHT - 55%, 55%, 55$

3 Min Rest

Seal Row

SETS - 4

REPS - 20

WEIGHT - Moderate Weight

2 1/2 MIN REST

Chinups

SETS - 2

REPS - 10 Can be assisted

WEIGHT - Moderate Weight

2 1/2 MIN REST

Body Weight Rows (Lay under)

SETS - 3

REPS - 20

WEIGHT - Body

2 1/2 MIN REST

Seated Overhead Dumbell Press

SETS - 4

REPS - 10

WEIGHT - Moderate Weight

3 MIN REST

Hang Clean to Press

SETS - 2

REPS - 12

WEIGHT - 30%

3 Min Rest

Side Lateral Dumbell Raise

SETS - 3

REPS - 20

WEIGHT - Moderate Weight

1 1/2 MIN REST

Bent Over Rear Delts

SETS - 3

REPS - 20

WEIGHT - Moderate Weight

1 1/2 MIN REST

Reverse Grip Barbell Curl

SETS - 3

REPS - 12

WEIGHT - Moderate Weight

2 MIN REST

Single Arm Preacher Curl

SETS - 3

REPS - 15 each arm

WEIGHT - Moderate Weight

2 MIN REST

Day 5

Flat Bench Bar

SETS - 4

REPS - 10, 10, 10, 10

WEIGHT - 60% 60%, 65%, 65%

2 MIN 45 SEC REST

Incline Bench

SETS - 4

REPS - 8, 8, 8, 8

WEIGHT - 50% 50% 55% 55%

2 MIN REST

Barbell Floor Presses

SETS - 3

REPS - 12

WEIGHT - Moderate Weight

1 1/2 MIN REST

Barbell Skull Crushers

SETS - 3

REPS - 10 can be assisted

WEIGHT - Moderate Weight

1 1/2 MIN REST

Flat Dumbell Flys

SETS - 3

REPS - 12

WEIGHT - Moderate Weight

1 1/2 MIN REST

Diamond Pushups

SETS - 3

REPS - 15

WEIGHT - Moderate Weight

1 1/2 MIN REST

Conventional Squats

SETS - 4

REPS - 10, 8, 6, 4

WEIGHT - 65% 70%, 75%, 75%

2 1/2 - 3 1/2 MIN REST

Narrow Stance Squats

SETS - 3

REPS - 10

WEIGHT - 55%

2 1/2 MIN REST

Dumbell RDLs

SETS - 3

REPS - 10

WEIGHT - Moderate Weight

1 1/2 MIN REST

Dumbell Lunges (Forward)

SETS - 3

REPS - 10

WEIGHT - Moderate Weight

1 1/2 MIN REST

Deadlift Straight Bar

SETS - 4

REPS - 8, 6, 4, 2

WEIGHT - 60%, 65%, 70%, 75%

3 1/2 MIN REST

Pause Deadlits

SETS - 3

REPS - 6, 6 6

WEIGHT - 55%, 55%, 55$

3 Min Rest

Overhand grip bent over row

SETS - 4

REPS - 12

WEIGHT - Moderate Weight

2 1/2 MIN REST

Dumbell Pullovers

SETS - 3

REPS - 15

WEIGHT - Moderate Weight

2 1/2 MIN REST

Pull Ups Wide Grip

SETS - 3

REPS - 10 can be assisted

WEIGHT - Moderate Weight

2 1/2 MIN REST

Seated Overhead Dumbell Press

SETS - 4

REPS - 10

WEIGHT - Moderate Weight

3 MIN REST

Seated Alternating Curl to Press

SETS - 4

REPS - 10

WEIGHT - Moderate Weight

3 MIN REST

Side Lateral Dumbell Raise

SETS - 3

REPS - 20

WEIGHT - Moderate Weight

1 1/2 MIN REST

Front Dumbell Raise

SETS - 3

REPS - 20

WEIGHT - Moderate Weight%

1 1/2 MIN REST

Bent Over Rear Delts

SETS - 3

REPS - 20

WEIGHT - Moderate Weight

1 1/2 MIN REST

Dumbell Curles

SETS - 3

REPS - 12

WEIGHT - Moderate Weight

2 MIN REST

Spider Curles

SETS - 3

REPS - 20 each arm

WEIGHT - Moderate Weight

2 MIN REST

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