Week Three - Day Two

*add 5-10% to your weights from WEEK 2 to ALL of your working sets

*DO NOT count your warm up sets - warm up to first working set on all movements

*push yourself on the 4th AMRAP set where programmed, try to get more than 10 reps

Day 2: (add 5-10% to weights used in week 2)

Back Squat:

3 sets x 10 reps

1 set x As Many Reps As Possible

Cable Rows:

3 sets x 10 reps

1 set x As Many Reps As Possible

Top Down DB Curls:

4 sets x 10 reps (10 on each arm)

DB Front Raises:

4 sets x 10 reps

Overhead Tri Extensions:

4 sets x 10 reps

DB Incline Bench Press:

4 sets x 10 reps

BACK SQUAT

CABLE ROWS

TOP DOWN DB CURLS

DB FRONT RAISES

Overhead Tri-Extensions

DB INCLINE BENCH PRESS

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Week Three - Day One

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Week Three - Day Three