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Y3T

WEEK 3

Back and Biceps


EXERCISE SETS REPS
Standing Dumbbell Row, both 4 15-20
hands, arms together (warmup)
Thighs and Hamstrings
Standing Dumbbell Row 2 (dropsets) 18–25 per drop
EXERCISE SETS REPS
Lat Pulldown (wide-grip) 2 18–25
Squat (warmup) 3 15–20 superset with Lat Pulldown
(narrow-grip)
Squat 3 20–25
superset with Leg Extension 3 14–18 Rack Pull 2 20–25
Leg Press (wide stance) 3 40–50 Hammer High-lever Pulldown 2 20–25
superset with Lunge 3 20–25 per leg
Seated Dumbbell Curl (warmup)
Lying Leg Curl (warmup) 3 15–20
Seated Dumbbell Curl 3 (dropsets) 20–25 per drop
Lying Leg Curl 3 20–25 per drop
Standing EZ-curl Bar Curl 3 (dropsets) 20–25 per drop
Stiff-leg Deadlift 3 (dropsets) 15–20 per drop
Shoulders and Calves
Chest and Triceps
Seated Dumbbell Press (warmup)
Incline Dumbbell Press (warmup) 4 15–20
Seated Dumbbell Press 3 20–25
Incline Dumbbell Press 3 15–20 superset with
superset with Incline Dumbbell Flye Dumbbell Lateral Raise

Cable Crossover 3 (dropsets) 15–20 per drop Wide-grip Upright Row 3 18–25
superset with
Smith Machine Press 3 (dropsets) 15–20 per drop Standing Straight-arm Plate Raise
Seated Dumbbell Extension (warmup) 3 15–20 Dumbbell Bentover Lateral Raise 3 (dropsets) 18–25 per drop
Seated Dumbbell Extension 3 20–25 per drop Standing Calf Raise (warmup) 3 15–20
Lying EZ-curl Bar Skull Crusher 3 20–25 Standing Calf Raise 2 (dropsets) 20–30 per drop
superset with EZ-curl Bar Press As many reps as
(close-grip, and with the same weight) possible Seated Calf Raise 2 (dropsets) 20–30 per drop

PRESENTED BY
GASPARI NUTRITION FLEX-BUILT CHALLENGE

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