Week 3
Day 1: Total Body Workout
Click each exercise for a brief video demonstration.
A. Barbell Back Squat: 4 sets of 5 reps, 2 minutes rest
B. Barbell Bench Press: 4 sets of 5 reps, 2 minutes rest
C. Strict Press: 4 sets of 5 reps, 2 minutes rest
D. Chin-up: 4 sets of 5 reps, 2 minutes rest
E. Close Grip Barbell Bench Press: 4 sets of 5 reps, 2 minutes rest
F. Standing Barbell Curl: 4 sets of 5 reps, 2 minutes rest
Day 2: Push Day Isolation/Pump
Click each exercise for a brief video demonstration.
A. Lateral Medley : 4 sets of 5 reps, 2 minutes rest
B1. Supinated Behind the Back Lateral Raise:
4 sets of 12 reps, 1 minute rest, superset with B2
B2. Crucifix Hold Lateral Raise: 4 sets w/ 40 second holds at shoulder height, 2 minutes rest
C1. Incline DB Bench Press: 4 sets of 10 reps, 30 second rest, superset with C2 & C3
C2. DB Flies: 4 sets of 12 reps, 30 second rest, slow eccentric
C3. EQI Push ups: 4 sets w/ 40 second hold, 2 minutes rest
D1. Floor Tri Extension with Ulnar Deviation and Offset Grip: 4 sets of 10 reps, 30 seconds rest, slow eccentric, superset with D2
D2. Triceps Cable Pushdown: 4 sets of 12 reps, 90 seconds rest
Day 3 A: Total Body Workout 2
Click each exercise for a brief video demonstration.
A. Hack Squat: 4 sets of 8 reps, 4 second eccentric, 90 second rest
B. Incline BB Bench Press: 4 sets of 8 reps, 4 second eccentric, 90 second rest
C. Pronated Pull-up: 4 sets of 8 reps, 2 second peak contraction, 90 second rest
D. EZ Bar Floor Tricep Extension: 4 sets of 8 reps, 4 second eccentric, 90 second rest
E. Preacher Curl: 4 sets of 8 reps, 4 second eccentric, 90 seconds rest
Day 3 B: Abs & Cardio Session 1 (of 3)
As a separate session from Day 3 A, do 3 sets of 12-15 reps on an exercise of your choice (cable crunch, swiss ball crunch, decline sit-ups, decline leg raise, or serratus crunch), no rest. Then 10 mins steady state cardio(120-140bpm), no rest. Repeat 3-4 times.
Day 4: Pull Day Isolation/Pump
Click each exercise for a brief video demonstration.
A1. Seal Row: 4 sets of 6 reps, superset with A2 & A3
A2. Accentuated Eccentric Seated Row: 4 sets of 12 reps
A3. Bent Over Lateral Raise: 4 sets of 25 reps, 2-3 minutes rest
B1. Lat Pulldown Wide Grip: 4 sets of 8-10 reps, superset with B2
B2. Straight Arm Pulldown with Band: 4 sets of 15-20 reps, 1-2 minutes rest
C. Band Pull-Apart: 10 sets of 10, 30 second rest
D1. Reverse Grip EZ Bar Curl: 4 sets of 8-10 reps, 5 second eccentric, superset with D2 & D3
D2. EZ Bar Biceps Curl: 4 sets of 8-10 reps, 2 second peak contraction
D3. Rope Cable Curl: 4 sets of max reps, constant tension, focus on middle range of motion
Day 5: Total Body Workout 3
Click each exercise for a brief video demonstration.
A. Leg Press: 4 sets of 15 reps, 90-120 second rest
B. DB Pronated Bench Press: 4 sets of 15 reps, 90-120 second rest
C. Seated Cable Row: 4 sets of 15 reps, 90-120 second rest
D. Rope Hammer Curl: 4 sets of 15 reps, 90-120 second rest
E. Rope Triceps Extension: 4 sets of 15 reps, 90-120 second rest
F. Hanging Leg Raise: 4 sets of 10 reps, 90-120 second rest
Day 6: Leg Day
Click each exercise for a brief video demonstration.
A1. Goblet Squat: 4 sets of 12-15 reps, 3-0-3 tempo, do not lockout or pause at the bottom
A2. Leg Extension: 4 sets of 12-15 reps, middle range of motion only, do not lockout
A3. BW Squat: 4 sets of 12-15 reps, 3-0-3 tempo, 2 minute rest, do not lockout or pause at the bottom
B1. Seated Leg Curl: 4 sets of 8-10 reps, 3-0-3 tempo
B2. DB Romanian Deadlift: 4 sets of 8-10 reps, 5s eccentric, 90 second rest, do not lockout, elevate front feet by 1/2 inch
C. Abs (your choice): 10-15 mins as needed, don't go to failure, pick any abs exercise and get in volume
Day 7: Abs & Cardio Session 2 & 3 (of 3)
Perform TWO sessions of this interval circuit: 3 sets of 12-15 reps on an exercise of your choice (cable crunch, swiss ball crunch, decline sit-ups, decline leg raise, or serratus crunch), no rest. Then 10 mins steady state cardio(120-140bpm), no rest. Repeat 3-4 times.
All Rights Reserved - Eat To Perform @ 2017