Week 3

The Workout

[Monday-Thursday]

Chest:
Bench Press 135 lbs Reps:10,9,8,6
Decline Press 135 lbs Reps:10,8,8,6
Incline Press 135 lbs Reps:10,8,8,6

Arms:
Concentration Curls 35 lbs Reps:10,8,6,3
Cable Curls 80 lbs Reps:10,8,8,6
Preacher Curls 80 lbs Reps:10,8,8,6
Assisted Triceps Dip 80 lbs Reps:10,8,8,6
Cable Pull-downs 80 lbs Reps:10,8,8,6

Shoulders:
Shoulder Press 70 lbs Reps:10,8,8,6
Lateral Shoulder Raise 60 lbs Reps:10,8,8,6
Deltoids Fly 95 lbs Reps:10,8,8,6


[Tuesday-Friday]

Back:
Wide-grip Lat Pull-down 110 lbs Reps:10,8,8,6
Cable Row 90 lbs Reps:10,8,8,6
Dumbbell Row 30 lbs Reps:10,8,8,6
Cable Shrugs 100 lbs Reps:10,8,8,6

Legs:
Squats 135 lbs Reps:10,8,8,6
Lunges 30 lbs Reps:10,8,8,6
Stiff Leg Dead-lift Reps:10,8,8,6
Leg Curls 80 lbs Reps:10,8,8,6
Calf Raises 195 lbs 10,8,8,6