WEEK 3
Week 3 is usually when most people quit,
for that reason we are keeping the workouts sweet and short.
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for that reason we are keeping the workouts sweet and short.
Don't forget to join the Facebook group
if you have not done so yet:
Click Here to Join the Group
Workout 1: Chest, Abs
Bench Press
4 sets, 8-10 reps
Incline Dumbbell Press
3 sets, 8-10 reps
Decline Dumbbell Press
3 sets, 8-10 reps
Close Grip Bench press
3 sets, 6-10 reps
Cable Crunch
4 sets, 10-12 reps
Hip Thrust
4 sets, 10-12 reps
Workout 2: Shoulders, Legs, Calves
Barbell Shoulder Press
4 sets, 6-10 reps
Seated Dumbbell Shoulder Press
3 sets, 6-10 reps
Squat
4 sets, 6-10 reps
Deadlift
3 sets, 6-10 reps
Leg Press
3 sets, 6-10 reps
Standing Calf Raise
4 sets, 10-12 reps
Workout 3: back, Traps, Biceps
Barbell Bent Over Row
4 sets, 6-10 reps
Incline Dumbbell Row
3 sets, 6-10 reps
Barbell Shrug
4 sets, 6-10 reps
Barbell Curl
4 sets, 6-10 reps
Seated Barbell Curl
4 sets, 10-12 reps
Reverse Grip EZ bar curl
4 sets, 10-12 reps
Workout 4: Chest, Triceps, Abs
Cable Crossover from hight Pulley
3 sets, 12-16 reps
Cable Crossover
3 sets, 12-16 reps
Overhead Cable Triceps Extension
3 sets, 12-16 reps
Lying Triceps Extension
3 sets, 12-16 reps
Seated Triceps Pressdown
3 sets, 12-16 reps
Crossover Crunch
4 sets, 10-12 reps
Hanging Leg Raise
4 sets, 10-12 reps
Workout 5: Shoulders, Legs, Calves
Dumbbell Lateral Raise
3 sets, 12-16 reps
Cable Front Raise
3 sets, 12-16 reps
Leg Extension
3 sets, 12-16 reps
Leg Curl
3 sets, 12-16 reps
Seated Calf Raise
3 sets, 12-16 reps
Leg Press calf
4 sets, 10-12 reps
Workout 6: Back, Traps, Biceps
Lat Pulldown
4 sets, 12-16 reps
Behind-the-neck Pulldown
3 sets, 12-16 reps
Rope Straight Arm Pulldown
3 sets, 12-16 reps
Dumbbell Shrug
4 sets, 12-16 reps
EZ-Bar Curl
4 sets, 12-16 reps
Dumbbell Hammer Curl
3 sets, 10-12 reps
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