Y3T
WEEK 3
Thighs and Hamstrings
EXERCISE
Squat (warmup)
Squat
superset with Leg Extension
Leg Press (wide stance)
superset with Lunge
Lying Leg Curl (warmup)
Lying Leg Curl
Stiff-leg Deadlift
Chest and Triceps
Incline Dumbbell Press (warmup)
Incline Dumbbell Press
superset with Incline Dumbbell Flye
Cable Crossover
Smith Machine Press
Seated Dumbbell Extension (warmup)
Seated Dumbbell Extension
Lying EZ-curl Bar Skull Crusher
superset with EZ-curl Bar Press
(close-grip, and with the same weight)
PRESENTED BY
GASPARI NUTRITION
Back and Biceps
EXERCISE SETS REPS
Standing Dumbbell Row, both 4 15-20
hands, arms together (warmup)
Standing Dumbbell Row 2 (dropsets) 18–25 per drop
SETS REPS
Lat Pulldown (wide-grip) 2 18–25
3 15–20 superset with Lat Pulldown
(narrow-grip)
3 20–25
3 14–18 Rack Pull 2 20–25
3 40–50 Hammer High-lever Pulldown 2 20–25
3 20–25 per leg
Seated Dumbbell Curl (warmup)
3 15–20
Seated Dumbbell Curl 3 (dropsets) 20–25 per drop
3 20–25 per drop
Standing EZ-curl Bar Curl 3 (dropsets) 20–25 per drop
3 (dropsets) 15–20 per drop
Shoulders and Calves
Seated Dumbbell Press (warmup)
4 15–20
Seated Dumbbell Press 3 20–25
3 15–20 superset with
Dumbbell Lateral Raise
3 (dropsets) 15–20 per drop Wide-grip Upright Row 3 18–25
superset with
3 (dropsets) 15–20 per drop Standing Straight-arm Plate Raise
3 15–20 Dumbbell Bentover Lateral Raise 3 (dropsets) 18–25 per drop
3 20–25 per drop Standing Calf Raise (warmup) 3 15–20
3 20–25 Standing Calf Raise 2 (dropsets) 20–30 per drop
As many reps as
possible Seated Calf Raise 2 (dropsets) 20–30 per drop
FLEX-BUILT CHALLENGE