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Bigger Leaner Stronger - Phase 3
Weeks 19-26
Warm up sets:
12 reps @ 50%
10 reps @ 50% (faster)
4 reps @ 70%
1 rep @ 90%
Rest:
3-4 mins between 4-6 rep exercises
1-2 mins between 8-10 rep exercises
Dumbbell Incline Bench Press
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7x6 reps |
rest: 180s
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Barbell Incline Bench Press
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3x6 reps |
rest: 180s
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Dumbbell Bench Press
|
3x6 reps |
rest: 180s
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Cable Rope Face Pull
|
3x10 reps |
rest: 180s
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Cable Crunch
|
3x20 reps |
rest: 60s
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Plank with Feet on Bench
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3x8 reps |
rest: 60s
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Flat Bench Lying Leg Raise
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3x20 reps |
rest: 60s
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Barbell Deadlift
|
7x6 reps |
rest: 180s
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T Bar Row
|
3x6 reps |
rest: 180s
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Cable Seated Row
|
3x6 reps |
rest: 180s
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Chin Up
|
3x6 reps |
rest: 180s
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Barbell Shrug
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3x6 reps |
rest: 120s
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Standing Calf Raises
|
3x10 reps |
rest: 180s
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Seated Calf Raise
|
3x10 reps |
rest: 180s
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Barbell Standing Military Press
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7x6 reps |
rest: 180s
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Dumbbell Shoulder Press
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3x6 reps |
rest: 180s
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Dumbbell Lateral Raise
|
3x6 reps |
rest: 180s
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Ab Crunch Machine
|
3x10 reps |
rest: 180s
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Hanging Leg Raise
|
3x20 reps |
rest: 180s
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Weight Plate Decline Crunch
|
3x20 reps |
rest: 180s
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Barbell Squat
|
7x6 reps |
rest: 180s
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Dumbbell Lunges
|
3x6 reps |
rest: 180s
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Calf Press on Leg Press Machine
|
3x20 reps |
rest: 180s
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Seated Calf Raise
|
3x20 reps |
rest: 180s
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Barbell Bench Press
|
7x6 reps |
rest: 180s
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EZ Bar Curl
|
7x6 reps |
rest: 180s
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Barbell Close Grip Bench Press
|
3x6 reps |
rest: 180s
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Dumbbell Hammer Curls
|
3x6 reps |
rest: 180s
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Cable Rope Triceps Pushdown
|
3x6 reps |
rest: 180s
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Cable Crunch
|
3x20 reps |
rest: 180s
|
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Plank
|
3x8 reps |
rest: 60s
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Air Bike
|
3x20 reps |
rest: 60s
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