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The documents contain workout plans for legs, chest/triceps, back/biceps, and shoulders/calves/abs over the course of 7 weeks. The workouts consist of warm up sets and 4 working sets of various exercises targeting different muscle groups. The exercises, sets, and reps remain the same for each week.
The documents contain workout plans for legs, chest/triceps, back/biceps, and shoulders/calves/abs over the course of 7 weeks. The workouts consist of warm up sets and 4 working sets of various exercises targeting different muscle groups. The exercises, sets, and reps remain the same for each week.
The documents contain workout plans for legs, chest/triceps, back/biceps, and shoulders/calves/abs over the course of 7 weeks. The workouts consist of warm up sets and 4 working sets of various exercises targeting different muscle groups. The exercises, sets, and reps remain the same for each week.
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Leg Extension: 2 Warm up Sets X X Squats: 4 Warm up Sets Squats: 4 Working Sets of 8-10 reps Hack Squat: 4 Working Sets of 10-12 reps Leg Extensions: 4 Working Sets of 8-10 reps Lying Leg Curl: 4 Warm up Sets Lying Leg Curl: 4 Working Sets of 8-10 reps DB SLDL: 4 Working Sets of 8-10 reps Seated Leg Curl: 2 Working Sets of 8-10 reps X X Notes: Y3T – Legs – Week 4
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Leg Extension: 2 Warm up Sets X X Squats: 4 Warm up Sets Squats: 4 Working Sets of 8-10 reps Hack Squat: 4 Working Sets of 10-12 reps Leg Extensions: 4 Working Sets of 8-10 reps Lying Leg Curl: 4 Warm up Sets Lying Leg Curl: 4 Working Sets of 8-10 reps DB SLDL: 4 Working Sets of 8-10 reps Seated Leg Curl: 2 Working Sets of 8-10 reps X X Notes:
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Leg Extension: 2 Warm up Sets X X Squats: 4 Warm up Sets Squats: 4 Working Sets of 8-10 reps Hack Squat: 4 Working Sets of 10-12 reps Leg Extensions: 4 Working Sets of 8-10 reps Lying Leg Curl: 4 Warm up Sets Lying Leg Curl: 4 Working Sets of 8-10 reps DB SLDL: 4 Working Sets of 8-10 reps Seated Leg Curl: 2 Working Sets of 8-10 reps X X Notes: Y3T – Chest / Triceps – Week 1
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Incline DB Press: 3-4 Warm up Sets Incline DB Press: 4 Working Sets of 8-10 reps Incline DB Flyes: 3 Working Sets of 8-10 reps X Machine Bench Press: 3 Working Sets of 8-10 reps X Replace with -> Straight Bar Triceps Pushdown: 3 Warm up Sets X Straight Bar Triceps Pushdown: 4 Working Sets of 8-10 reps Seated Triceps Extension: 4 Working Sets of 8-10 reps Notes:
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Incline DB Press: 3-4 Warm up Sets Incline DB Press: 4 Working Sets of 8-10 reps Incline DB Flyes: 3 Working Sets of 8-10 reps X Machine Bench Press: 3 Working Sets of 8-10 reps X Replace with -> Straight Bar Triceps Pushdown: 3 Warm up Sets X Straight Bar Triceps Pushdown: 4 Working Sets of 8-10 reps Seated Triceps Extension: 4 Working Sets of 8-10 reps Notes:
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Incline DB Press: 3-4 Warm up Sets Incline DB Press: 4 Working Sets of 8-10 reps Incline DB Flyes: 3 Working Sets of 8-10 reps X Machine Bench Press: 3 Working Sets of 8-10 reps X Replace with -> Straight Bar Triceps Pushdown: 3 Warm up Sets X Straight Bar Triceps Pushdown: 4 Working Sets of 8-10 reps Seated Triceps Extension: 4 Working Sets of 8-10 reps Notes: Y3T – Back / Biceps – Week 1
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Wide-grip Pulldowns: 4 Warm up Sets Wide-grip Pulldowns: 3 Working Sets of 8-10 reps X T-Bar Row: 3 Working Sets of 8-10 reps X Rack Pulls: 3 Working Sets of 8-10 reps X Seated Cable Row: 3 Working Sets of 8-10 reps X Barbell Curl: 4 Warm up Sets Barbell Curl: 4 Working Sets of 8-10 reps Standing DB Curl: 4 Working Sets of 8-10 reps Notes:
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Wide-grip Pulldowns: 4 Warm up Sets Wide-grip Pulldowns: 3 Working Sets of 8-10 reps X T-Bar Row: 3 Working Sets of 8-10 reps X Rack Pulls: 3 Working Sets of 8-10 reps X Seated Cable Row: 3 Working Sets of 8-10 reps X Barbell Curl: 4 Warm up Sets Barbell Curl: 4 Working Sets of 8-10 reps Standing DB Curl: 4 Working Sets of 8-10 reps Notes:
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Wide-grip Pulldowns: 4 Warm up Sets Wide-grip Pulldowns: 3 Working Sets of 8-10 reps X T-Bar Row: 3 Working Sets of 8-10 reps X Rack Pulls: 3 Working Sets of 8-10 reps X Seated Cable Row: 3 Working Sets of 8-10 reps X Barbell Curl: 4 Warm up Sets Barbell Curl: 4 Working Sets of 8-10 reps Standing DB Curl: 4 Working Sets of 8-10 reps Notes: Y3T – Shoulders / Calves / Abs – Week 1
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Side Lateral Raise: 4 Warm up Sets Side Lateral Raise: 3 Working Sets of 8-10 reps X Push Press: 3 Working Sets of 8-10 reps X Upright BB Row: 3 Working Sets of 8-10 reps X DB Bent-Over Raise: 3 Working Sets of 8-10 reps X Standing Calf Raise: 4 Warm up Sets Standing Calf Raise: 4 Working Sets of 8-10 reps Seated Calf Raise: 4 Working Sets of 8-10 reps (Added) Weighted Sit Ups: 4 Working Sets of 15-20 reps Notes: Y3T – Shoulders / Calves / Abs – Week 4
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Side Lateral Raise: 4 Warm up Sets Side Lateral Raise: 3 Working Sets of 8-10 reps X Push Press: 3 Working Sets of 8-10 reps X Upright BB Row: 3 Working Sets of 8-10 reps X DB Bent-Over Raise: 3 Working Sets of 8-10 reps X Standing Calf Raise: 4 Warm up Sets Standing Calf Raise: 4 Working Sets of 8-10 reps Seated Calf Raise: 4 Working Sets of 8-10 reps (Added) Weighted Sit Ups: 4 Working Sets of 15-20 reps Notes:
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Side Lateral Raise: 4 Warm up Sets Side Lateral Raise: 3 Working Sets of 8-10 reps X Push Press: 3 Working Sets of 8-10 reps X Upright BB Row: 3 Working Sets of 8-10 reps X DB Bent-Over Raise: 3 Working Sets of 8-10 reps X Standing Calf Raise: 4 Warm up Sets Standing Calf Raise: 4 Working Sets of 8-10 reps Seated Calf Raise: 4 Working Sets of 8-10 reps (Added) Weighted Sit Ups: 4 Working Sets of 15-20 reps Notes: Y3T – Legs – Week 2
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Hack Squats: 4 Warm up Sets Hack Squats: 4 Working Sets of 14-16 reps (Smith Machine) Front Squats: 4 Working Sets of 14-16 reps Leg Extensions: 4 Working Sets of 14-16 reps Seated Leg Curl: 4 Warm up Sets Seated Leg Curl: 3 Working Sets of 14-16 reps X Single Leg Curl: 4 Working Sets of 14-16 reps DB SLDL: 3 Working Sets of 14-16 reps Notes:
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Hack Squats: 4 Warm up Sets Hack Squats: 4 Working Sets of 14-16 reps (Smith Machine) Front Squats: 4 Working Sets of 14-16 reps Leg Extensions: 4 Working Sets of 14-16 reps Seated Leg Curl: 4 Warm up Sets Seated Leg Curl: 3 Working Sets of 14-16 reps X Single Leg Curl: 4 Working Sets of 14-16 reps DB SLDL: 3 Working Sets of 14-16 reps Notes:
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Hack Squats: 4 Warm up Sets Hack Squats: 4 Working Sets of 14-16 reps (Smith Machine) Front Squats: 4 Working Sets of 14-16 reps Leg Extensions: 4 Working Sets of 14-16 reps Seated Leg Curl: 4 Warm up Sets Seated Leg Curl: 3 Working Sets of 14-16 reps X Single Leg Curl: 4 Working Sets of 14-16 reps DB SLDL: 3 Working Sets of 14-16 reps Notes: Y3T – Chest / Triceps – Week 2
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Peck Deck: 3 Warm up Sets X Peck Deck: 3 Working Sets of 12-14 reps X Seated Machine Incline Press: 3 Working Sets of 12-14 reps X Incline DB Flyes: 2 Working Sets of 12-14 reps X X Incline DB Press: 2 Working Sets of 12-14 reps X X Seated Triceps Press: 4 Warm up Sets Seated Triceps Press: 2 Working Sets of 12-14 reps X X Weighted Dips: 2 Working Sets of 12-14 reps X X Skullcrushers: 2 Working Sets of 12-14 reps X X Wide-Grip Triceps Pushdowns: 2 Working Sets of 12-14 reps X X Y3T – Chest / Triceps – Week 5
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Peck Deck: 3 Warm up Sets X Peck Deck: 3 Working Sets of 12-14 reps X Seated Machine Incline Press: 3 Working Sets of 12-14 reps X Incline DB Flyes: 2 Working Sets of 12-14 reps X X Incline DB Press: 2 Working Sets of 12-14 reps X X Seated Triceps Press: 4 Warm up Sets Seated Triceps Press: 2 Working Sets of 12-14 reps X X Weighted Dips: 2 Working Sets of 12-14 reps X X Skullcrushers: 2 Working Sets of 12-14 reps X X Wide-Grip Triceps Pushdowns: 2 Working Sets of 12-14 reps X X Y3T – Chest / Triceps – Week 8
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Peck Deck: 3 Warm up Sets X Peck Deck: 3 Working Sets of 12-14 reps X Seated Machine Incline Press: 3 Working Sets of 12-14 reps X Incline DB Flyes: 2 Working Sets of 12-14 reps X X Incline DB Press: 2 Working Sets of 12-14 reps X X Seated Triceps Press: 4 Warm up Sets Seated Triceps Press: 2 Working Sets of 12-14 reps X X Weighted Dips: 2 Working Sets of 12-14 reps X X Skullcrushers: 2 Working Sets of 12-14 reps X X Wide-Grip Triceps Pushdowns: 2 Working Sets of 12-14 reps X X Notes: Y3T – Back / Biceps – Week 2
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Wide-Grip Lat Pulldown: 3-4 Warm up Sets Wide-Grip Lat Pulldown: 3-4 Sets of 12-14 reps T-Bar Row: 3 Sets of 12-14 reps X Seated Cable Row: 3 Sets of 12-14 reps X Rack Pull DeadLift: 2 Sets of 12-14 reps X X EZ Bar Curl: 1 Warm up Set X X X EZ Bar Curl: 3 Sets of 12-14 reps X Standing DB Curl: 3 Sets of 12-14 reps X Notes:
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Wide-Grip Lat Pulldown: 3-4 Warm up Sets Wide-Grip Lat Pulldown: 3-4 Sets of 12-14 reps T-Bar Row: 3 Sets of 12-14 reps X Seated Cable Row: 3 Sets of 12-14 reps X Rack Pull DeadLift: 2 Sets of 12-14 reps X X EZ Bar Curl: 1 Warm up Set X X X EZ Bar Curl: 3 Sets of 12-14 reps X Standing DB Curl: 3 Sets of 12-14 reps X Notes:
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Wide-Grip Lat Pulldown: 3-4 Warm up Sets Wide-Grip Lat Pulldown: 3-4 Sets of 12-14 reps T-Bar Row: 3 Sets of 12-14 reps X Seated Cable Row: 3 Sets of 12-14 reps X Rack Pull DeadLift: 2 Sets of 12-14 reps X X EZ Bar Curl: 1 Warm up Set X X X EZ Bar Curl: 3 Sets of 12-14 reps X Standing DB Curl: 3 Sets of 12-14 reps X Notes: Y3T – Shoulders / Calves / Abs – Week 2
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Seated Side Lateral Raise: 3 Warm up Sets X Seated Lateral Raise: 3 Working Sets of 12-14 reps X Standing BB Front Raise: 3 Working Sets of 12-14 reps X Seated DB Press: 3 Working Sets of 12-14 reps X Lying Incline Rear Lateral Raise: 3 Working Sets of 12-14 reps X Donkey Calf Raise: 3 Warm up Sets X Donkey Calf Raise: 3 Working Sets of 16-20 reps X Standing single Leg Calf Raise: 3 Working Sets of 16-20 reps X (Added) Lying Incline Leg Lifts: 4 Sets 15-20 reps Notes: Y3T – Shoulders / Calves / Abs – Week 5
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Seated Side Lateral Raise: 3 Warm up Sets X Seated Lateral Raise: 3 Working Sets of 12-14 reps X Standing BB Front Raise: 3 Working Sets of 12-14 reps X Seated DB Press: 3 Working Sets of 12-14 reps X Lying Incline Rear Lateral Raise: 3 Working Sets of 12-14 reps X Donkey Calf Raise: 3 Warm up Sets X Donkey Calf Raise: 3 Working Sets of 16-20 reps X Standing single Leg Calf Raise: 3 Working Sets of 16-20 reps X (Added) Lying Incline Leg Lifts: 4 Sets 15-20 reps Notes:
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Seated Side Lateral Raise: 3 Warm up Sets X Seated Lateral Raise: 3 Working Sets of 12-14 reps X Standing BB Front Raise: 3 Working Sets of 12-14 reps X Seated DB Press: 3 Working Sets of 12-14 reps X Lying Incline Rear Lateral Raise: 3 Working Sets of 12-14 reps X Donkey Calf Raise: 3 Warm up Sets X Donkey Calf Raise: 3 Working Sets of 16-20 reps X Standing single Leg Calf Raise: 3 Working Sets of 16-20 reps X (Added) Lying Incline Leg Lifts: 4 Sets 15-20 reps Notes: Y3T – Legs – Week 3
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Leg Extension: 2-4 Warm up Sets Leg Extension: 2 Triple Drop Sets of 30-40 reps X X Squats: 1-2 Warm up Sets X X Squats: 2 Working Sets of 20-25 reps X X Standing Platform Lunge: 2 Working sets of 15-20 reps X X Leg Press: 2 Working Sets of 40-50 reps (move feet) X X SUPERSET X X X X Lying Leg Curl: 2 Working Sets of 20-25 reps X X SLDL: 2 Working Sets of 20-25reps X X Notes: Y3T – Legs – Week 6
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Leg Extension: 2-4 Warm up Sets Leg Extension: 2 Triple Drop Sets of 30-40 reps X X Squats: 1-2 Warm up Sets X X Squats: 2 Working Sets of 20-25 reps X X Standing Platform Lunge: 2 Working sets of 15-20 reps X X Leg Press: 2 Working Sets of 40-50 reps (move feet) X X SUPERSET X X X X Lying Leg Curl: 2 Working Sets of 20-25 reps X X SLDL: 2 Working Sets of 20-25reps X X Notes:
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Leg Extension: 2-4 Warm up Sets Leg Extension: 2 Triple Drop Sets of 30-40 reps X X Squats: 1-2 Warm up Sets X X Squats: 2 Working Sets of 20-25 reps X X Standing Platform Lunge: 2 Working sets of 15-20 reps X X Leg Press: 2 Working Sets of 40-50 reps (move feet) X X SUPERSET X X X X Lying Leg Curl: 2 Working Sets of 20-25 reps X X SLDL: 2 Working Sets of 20-25reps X X Notes: Y3T – Chest / Triceps – Week 3
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Incline Smith Machine Press: 4 Warm up Sets Other-> Incline Smith Machine Press: 3 Triple Drop Sets of 12-15 reps X Other-> Incline DB Flyes: 3 Drop Sets of 12-16 reps X Triceps Pushdowns: 4 Warm up Sets Triceps Pushdowns: 3 Triple Drop Sets of 15-20 reps X Bent Over Cable Extension: 3 Drop Sets of 15-20 reps X Other-> Notes:
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Incline Smith Machine Press: 4 Warm up Sets Other-> Incline Smith Machine Press: 3 Triple Drop Sets of 12-15 reps X Other-> Incline DB Flyes: 3 Drop Sets of 12-16 reps X Triceps Pushdowns: 4 Warm up Sets Triceps Pushdowns: 3 Triple Drop Sets of 15-20 reps X Bent Over Cable Extension: 3 Drop Sets of 15-20 reps X Other-> Notes:
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Incline Smith Machine Press: 4 Warm up Sets Other-> Incline Smith Machine Press: 3 Triple Drop Sets of 12-15 reps X Other-> Incline DB Flyes: 3 Drop Sets of 12-16 reps X Triceps Pushdowns: 4 Warm up Sets Triceps Pushdowns: 3 Triple Drop Sets of 15-20 reps X Bent Over Cable Extension: 3 Drop Sets of 15-20 reps X Other-> Notes: Y3T – Back / Biceps – Week 3
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Low Pulley Row (Cable Row to Neck): 3 Warm up Sets X Low Pulley Row: 2 Working Sets of 14-16 reps X X Wide Grip Pulldowns: 2 Working Sets 14-16 reps X X SS: T-Bar Row: 2 Working Sets 16-18 reps X X SS: Straight Arm Pulldowns: 2 Working Sets 12-14 reps X X DB Lying Pullovers: 2 Working Sets of 16-20 reps X X Leverage High Row: 2 Drop Sets of 10-12 reps /Sub: X X EZ Bar Curls: 3 Warm up Sets X EZ Bar Curls: 3 Working Sets of 20-25 reps X Seated DB Curl: 2 Drop Sets of 12-15 reps X X Y3T – Back / Biceps – Week 6
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Low Pulley Row (Cable Row to Neck): 3 Warm up Sets X Low Pulley Row: 2 Working Sets of 14-16 reps X X Wide Grip Pulldowns: 2 Working Sets 14-16 reps X X SS: T-Bar Row: 2 Working Sets 16-18 reps X X SS: Straight Arm Pulldowns: 2 Working Sets 12-14 reps X X DB Lying Pullovers: 2 Working Sets of 16-20 reps X X Leverage High Row: 2 Drop Sets of 10-12 reps /Sub: X X EZ Bar Curls: 3 Warm up Sets X EZ Bar Curls: 3 Working Sets of 20-25 reps X Seated DB Curl: 2 Drop Sets of 12-15 reps X X Y3T – Back / Biceps – Week 9
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Low Pulley Row (Cable Row to Neck): 3 Warm up Sets X Low Pulley Row: 2 Working Sets of 14-16 reps X X Wide Grip Pulldowns: 2 Working Sets 14-16 reps X X SS: T-Bar Row: 2 Working Sets 16-18 reps X X SS: Straight Arm Pulldowns: 2 Working Sets 12-14 reps X X DB Lying Pullovers: 2 Working Sets of 16-20 reps X X Leverage High Row: 2 Drop Sets of 10-12 reps /Sub: X X EZ Bar Curls: 3 Warm up Sets X EZ Bar Curls: 3 Working Sets of 20-25 reps X Seated DB Curl: 2 Drop Sets of 12-15 reps X X Notes: Y3T – Shoulders / Calves / Abs – Week 3
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Seated Side Lateral Raise: 3 Warm up Sets X Seated Side Lateral Raise: 2 Triple Drop Sets of 12-15 reps per X X Power Clean: 3 Working Sets of 20-25 reps X Seated Front DB raise: 2 Working Sets of 16-20 X X Reverse Machine Flyes: 3 Triple drop sets of 14-15 reps per X Other-> Seated Calf Raise: 2 Warm up Sets X X Seated Calf Raise: 2 Drop Sets of 20-25 reps per drop X X Standing Calf Raise: 2 Working Sets of 20-25 reps per drop X X (Added) SS: Hanging Leg Raise / Decline Crunch Y3T – Shoulders / Calves / Abs – Week 6
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Seated Side Lateral Raise: 3 Warm up Sets X Seated Side Lateral Raise: 2 Triple Drop Sets of 12-15 reps per X X Power Clean: 3 Working Sets of 20-25 reps X Seated Front DB raise: 2 Working Sets of 16-20 X X Reverse Machine Flyes: 3 Triple drop sets of 14-15 reps per X Other-> Seated Calf Raise: 2 Warm up Sets X X Seated Calf Raise: 2 Drop Sets of 20-25 reps per drop X X Standing Calf Raise: 2 Working Sets of 20-25 reps per drop X X (Added) SS: Hanging Leg Raise / Decline Crunch Y3T – Shoulders / Calves / Abs – Week 9
Length of Workout:____________________ Weight:____________________ Location:______________________________________
Exercise: Set 1 Set 2 Set 3 Set 4
Seated Side Lateral Raise: 3 Warm up Sets X Seated Side Lateral Raise: 2 Triple Drop Sets of 12-15 reps per X X Power Clean: 3 Working Sets of 20-25 reps X Seated Front DB raise: 2 Working Sets of 16-20 X X Reverse Machine Flyes: 3 Triple drop sets of 14-15 reps per X Other-> Seated Calf Raise: 2 Warm up Sets X X Seated Calf Raise: 2 Drop Sets of 20-25 reps per drop X X Standing Calf Raise: 2 Working Sets of 20-25 reps per drop X X (Added) SS: Hanging Leg Raise / Decline Crunch Notes:
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