Article Index
Page 9 of 12
| Training 3 | ||||
| Day | Muscle Group | Exercise | Set x Reps | Recovery Time |
| A | PECTORALS | PECTORAL | 1 X 30 | 1.30 |
| A | 1 X 20 (LOADING) | 1.30 | ||
| A | 1 X 10 (LOADING) | 1.30 | ||
| A | 4 X 4 (SLOW) | 1.30 | ||
| A | PECTORALS | BENCH | 1 X 12 (LARGE GRIP) | 1.30 |
| A | 1 X 12 (NORMAL GRIP) | 1.30 | ||
| A | 1 X 12 (TIGHT GRIP) | 1.30 | ||
| A | 4 X 4 (EXPLOSION PUSH) | 1.30 | ||
| A | BICEPS | CURL STANDING | 1 X 20 | 1.30 |
| A | 1 X 15 | 1.30 | ||
| A | 1 X 10 | 1.30 | ||
| A | (ALTERNATE HANDLE WIDE AND MEDIUM) | 3-4 X 4 | 1.30 | |
| A | BICEPS | CURL SITTING | 5+5+5+5 (TURN THE CUFFS) | 1.30 |
| B | LAT | LAT BACKWARD | 1 X 30 | 1.30 |
| B | 1 X 20 | 1.30 | ||
| B | 1 X 10 | 1.30 | ||
| B | LAT | LAT FORWARD | 4 X 4 | 1.30 |
| B | LAT | ROWING ROCKER (REVERSE GRIP) | 1 X 12 | 1.30 |
| B | (NORMAL GRIP) | 1 X 12 | 1.30 | |
| B | (TIGHT GRIP) | 1 X 12 | 1.30 | |
| B | PULLEY | 4 X 4 | 1.30 | |
| B | TRICEPS | PULLEY | 1 X 30 | 1.30 |
| B | 1 X 20 | 1.30 | ||
| B | 1 X 10 | 1.30 | ||
| B | (WITH ROPE) | 4 X 4 | 1.30 | |
| B | TRICEPS | PARALLEL | 5-4 X 5 | 1.30 |
| C | LEGS | SQUAT | 1 X 30 | 1.30 |
| C | 1 X 20 | 1.30 | ||
| C | 1 X 10 | 1.30 | ||
| C | 4 X 4 | 1.30 | ||
| C | LEGS | LEG CURL | 2 X 20 | 1.30 |
| C | 4 X 4 | 1.30 | ||
| C | LEGS | CALF SITTING | 4 X 15 (UNLOADING) | 1.30 |
| C | LEGS | CALF STANDING | 3 X 6 (SLOW WITH STOP IN HIGH) | 1.30 |
| C | SHOULDERS | SLOW AT MULTIPOWER (TAKING AWAY FORWARD) | 1 X 12 | 1.30 |
| C | (TAKING AWAY BACKWARD) | 1 X 12 | 1.30 | |
| C | (TAKING HOLD NEXT) | 1 X 12 | 1.30 | |
| C | SHOULDERS | LATERAL OPENING | 5+5+5+5 (KEEPING THE LOAD) | 0.10 |