TT3 Max | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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TT3 Max

Shared By : RustyLA

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 1 / 95

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Description

Weeks 9 to 12 of 12 week program

Tuesday

Day 3

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Standing Overhead Oress	0 sec	4	4
Shoulders		Seated Military Press	0 sec	4	3
Shoulders		Overhead Dumbbell Fly	45 sec	15	3
Shoulders		Shoulder Box	60 sec	12	3
Shoulders		Flat-Bench Reverse Fly	45 sec	15	3
Shoulders		Seated Lateral Raise/Lateral Raise and Hold Seperset	90 sec	12	4
Triceps		Decline Close Grip Bench Press EZ Curl	90 sec	10	4
Triceps		Pullover to Press	90 sec	15	5
Triceps		Dumbbell Pause Floor Extension	45 sec	15	3
Abs		Hanging Leg Raise (Static Holds)	45 sec	60	3
Abs		Side Bridge	45 sec	N/A	3

Wednesday

Day 4

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	0 sec	1	2
Back		Barbell Deadlift Round 2	90 sec	6	2
Back		Reverse Shrug	90 sec	15	5
Back		Barbell Bent Over Row	90 sec	15	4
Back		Dumbbell Pullover	75 sec	14	3
Back		Single-Arm Low Cable Row	60 sec	15	3
Back		Weighted Chinup	150 sec	4	4
Back		45 Degree Bent-Over Row	60 sec	15	3
Back		Medicine Ball Smash	90 sec	8	3
Shoulders		Snatch High Pull	60 sec	8	5
Abs		Overhead Barbell Side Bends	45 sec	12	3
Abs		Land Mine	45 sec	8	3

Saturday

Day 1

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	0 sec	1	2
Chest		bench Press Second Round	90 sec	3	6
Chest		Five Board Press	90 sec	6	3
Chest		Reverse-Grip Bench Press	90 sec	12	2
Chest		Partial/Full Incline Press	120 sec	8	3
Chest		Dumbbell Crossover Fly	45 sec	8	3
Back		Scapular Retraction	45 sec	12	3
Back		Chin-Up	120 sec	6	4
Biceps		Reverse Fat Bar Curl	90 sec	12	4
Biceps		Single-Arm Dumbbell Scott Curl	60 sec	20	4
Biceps		Biceps Sled Curl	60 sec	60	1
Abs		Hanging Knee Raise Day 1	45 sec	15	3
Abs		Iso Prone Ab	45 sec	60	3

Sunday

Day 2

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Full Squat	0 sec	3	2
Upper Legs		Squat Pt 2	90 sec	3	6
Upper Legs		Olympic Pause Squat	120 sec	12	2
Upper Legs		Single-Leg Romanian Deadlift	60 sec	9	3
Upper Legs		Lateral Lunge	60 sec	12	2
Glutes		Bridge	60 sec	N/A	4
Upper Legs		Dumbbell Step Ups	90 sec	12	3
Glutes		Single-Leg Glute Bridge	30 sec	12	3
Glutes		Mini Band Clamshell	30 sec	10	3
Abs		Standing Plate Twist	45 sec	10	5
Lower Legs		Calf Press On Leg Press Machine	45 sec	20	5
Back		Barbell Complex	60 sec	12	3
Abs		Standing Cable Crunch	45 sec	12	3
Abs		Barbell Ab Rollout	45 sec	9	3

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