week 3

0-7.png
 
 

Monday

Pause bench press: 3x5 (70%), 1x5 (75%)

Close Grip bench press: 5x4

Weighted dips or slow eccentric dips: 4x12

Db lateral raises: 4x10 superset with Db rear delt fly: 4x12

Tricep pushdowns: 3x15 superset with face pulls: 3x15

Tuesday

Squat: 3x3 (75%), 1x3 (80%)

Squat: 4x10 ( 55%)

Wide stance good mourning: 4x12

DB SLDL: 3x10

Ab Whee:l 3x12

Thursday

Pause wide-grip bench Press: 2x6 (65%), 2x4 (75%)

Close-grip spoto press: 4x4

Dips :4x15

Db lateral raises: 4x10 superset with Db rear delt fly: 4x12

Tricep straight bar pushdowns: 3x15 superset with Face pulls: 3x15


Friday

Opp. stance deadlift: 4x4 ( 75%)

Sumo deadlift: 10x2 (55%), 45 sec rest in between sets

single leg deadlift: 4x6

Barbell rows: 5x8

Leg raises: 3x12 superset with Db hammer curls: 3 x12


Sunday

Front squat: 4x4 ( RPE of 8)

Front squat: 4x6 (RPE of 7)

DB Incline rows: 1x12, 3x8

Pull ups: 4 x AMRAP superset with DB shrugs: 4x 12

Weighted sit ups: 3x12