Y3T – Legs – Week 1 Day:___________________________ Day:___________________________ Date:_______________________ Date:__________________________________ ___________ Time:______________________ Time:______________________ Cardio?:________ Length of Workout:______________ Workout:____________________ ______ Weight:____________________ Location:___________________ Location:______________________________________ ___________________ Exercise: Leg Extension: 2 Warm up Sets Squats: 4 Warm up Sets Squats: 4 Working Sets of 8-10 reps Hack Squat: 4 Working Sets of 10-12 reps Leg Extensions: 4 Working Sets of 8-10 reps Lying Leg Curl: 4 Warm up Sets Lying Leg Curl: 4 Working Sets of 8-10 reps DB SLDL: 4 Working Sets of 8-10 reps Seated Leg Curl: 2 Working Sets of 8-10 reps Notes:
Set 1
Set 2
Set 3 X
Set 4 X
X
X
Y3T – Legs – Week 4 Day:___________________________ Day:___________________________ Date:_______________________ Date:__________________________________ ___________ Time:______________________ Time:______________________ Cardio?:________ Length of Workout:______________ Workout:____________________ ______ Weight:____________________ Location:___________________ Location:______________________________________ ___________________ Exercise: Leg Extension: 2 Warm up Sets Squats: 4 Warm up Sets Squats: 4 Working Sets of 8-10 reps Hack Squat: 4 Working Sets of 10-12 reps Leg Extensions: 4 Working Sets of 8-10 reps Lying Leg Curl: 4 Warm up Sets Lying Leg Curl: 4 Working Sets of 8-10 reps DB SLDL: 4 Working Sets of 8-10 reps Seated Leg Curl: 2 Working Sets of 8-10 reps Notes:
Set 1
Set 2
Set 3 X
Set 4 X
X
X
Y3T – Legs – Week 7 Day:___________________________ Day:___________________________ Date:_______________________ Date:__________________________________ ___________ Time:______________________ Time:______________________ Cardio?:________ Length of Workout:________________ Workout:____________________ ____ Weight:___________________ Weight:_____________________ Location:_____________________ Location:______________________________________ _________________ Exercise: Leg Extension: 2 Warm up Sets Squats: 4 Warm up Sets Squats: 4 Working Sets of 8-10 reps Hack Squat: 4 Working Sets of 10-12 reps Leg Extensions: 4 Working Sets of 8-10 reps Lying Leg Curl: 4 Warm up Sets Lying Leg Curl: 4 Working Sets of 8-10 reps DB SLDL: 4 Working Sets of 8-10 reps Seated Leg Curl: 2 Working Sets of 8-10 reps Notes:
Set 1
Set 2
Set 3 X
Set 4 X
X
X
Y3T – Chest / Triceps – Week 1 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Incline DB Press: 3-4 Warm up Sets Incline DB Press: 4 Working Sets of 8-10 reps Incline DB Flyes: 3 Working Sets of 8-10 reps Machine Bench Press: 3 Working Sets of 8-10 reps Replace with -> Straight Bar Triceps Pushdown: 3 Warm up Sets Straight Bar Triceps Pushdown: 4 Working Sets of 8-10 reps Seated Triceps Extension: 4 Working Sets of 8-10 reps Notes:
Set 1
Set 2
Set 3
Set 4
X X X
Y3T – Chest / Triceps – Week 4 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Incline DB Press: 3-4 Warm up Sets Incline DB Press: 4 Working Sets of 8-10 reps Incline DB Flyes: 3 Working Sets of 8-10 reps Machine Bench Press: 3 Working Sets of 8-10 reps Replace with -> Straight Bar Triceps Pushdown: 3 Warm up Sets Straight Bar Triceps Pushdown: 4 Working Sets of 8-10 reps Seated Triceps Extension: 4 Working Sets of 8-10 reps Notes:
Set 1
Set 2
Set 3
Set 4
X X X
Y3T – Chest / Triceps – Week 7 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Incline DB Press: 3-4 Warm up Sets Incline DB Press: 4 Working Sets of 8-10 reps Incline DB Flyes: 3 Working Sets of 8-10 reps Machine Bench Press: 3 Working Sets of 8-10 reps Replace with -> Straight Bar Triceps Pushdown: 3 Warm up Sets Straight Bar Triceps Pushdown: 4 Working Sets of 8-10 reps Seated Triceps Extension: 4 Working Sets of 8-10 reps Notes:
Set 1
Set 2
Set 3
Set 4
X X X
Y3T – Back / Biceps – Week 1 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Wide-grip Pulldowns: 4 Warm up Sets Wide-grip Pulldowns: 3 Working Sets of 8-10 reps T-Bar Row: 3 Working Sets of 8-10 reps Rack Pulls: 3 Working Sets of 8-10 reps Seated Cable Row: 3 Working Sets of 8-10 reps Barbell Curl: 4 Warm up Sets Barbell Curl: 4 Working Sets of 8-10 reps Standing DB Curl: 4 Working Sets of 8-10 reps Notes:
Set 1
Set 2
Set 3
Set 4 X X X X
Y3T – Back / Biceps – Week 4 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Wide-grip Pulldowns: 4 Warm up Sets Wide-grip Pulldowns: 3 Working Sets of 8-10 reps T-Bar Row: 3 Working Sets of 8-10 reps Rack Pulls: 3 Working Sets of 8-10 reps Seated Cable Row: 3 Working Sets of 8-10 reps Barbell Curl: 4 Warm up Sets Barbell Curl: 4 Working Sets of 8-10 reps Standing DB Curl: 4 Working Sets of 8-10 reps Notes:
Set 1
Set 2
Set 3
Set 4 X X X X
Y3T – Back / Biceps – Week 7 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Wide-grip Pulldowns: 4 Warm up Sets Wide-grip Pulldowns: 3 Working Sets of 8-10 reps T-Bar Row: 3 Working Sets of 8-10 reps Rack Pulls: 3 Working Sets of 8-10 reps Seated Cable Row: 3 Working Sets of 8-10 reps Barbell Curl: 4 Warm up Sets Barbell Curl: 4 Working Sets of 8-10 reps Standing DB Curl: 4 Working Sets of 8-10 reps Notes:
Set 1
Set 2
Set 3
Set 4 X X X X
Y3T – Shoulders / Calves / Abs – Week 1 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Side Lateral Raise: 4 Warm up Sets Side Lateral Raise: 3 Working Sets of 8-10 reps Push Press: 3 Working Sets of 8-10 reps Upright BB Row: 3 Working Sets of 8-10 reps DB Bent-Over Raise: 3 Working Sets of 8-10 reps Standing Calf Raise: 4 Warm up Sets Standing Calf Raise: 4 Working Sets of 8-10 reps Seated Calf Raise: 4 Working Sets of 8-10 reps (Added) Weighted Sit Ups: 4 Working Sets of 15-20 reps Notes:
Set 1
Set 2
Set 3
Set 4 X X X X
Y3T – Shoulders / Calves / Abs – Week 4 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Side Lateral Raise: 4 Warm up Sets Side Lateral Raise: 3 Working Sets of 8-10 reps Push Press: 3 Working Sets of 8-10 reps Upright BB Row: 3 Working Sets of 8-10 reps DB Bent-Over Raise: 3 Working Sets of 8-10 reps Standing Calf Raise: 4 Warm up Sets Standing Calf Raise: 4 Working Sets of 8-10 reps Seated Calf Raise: 4 Working Sets of 8-10 reps (Added) Weighted Sit Ups: 4 Working Sets of 15-20 reps Notes:
Set 1
Set 2
Set 3
Set 4 X X X X
Y3T – Shoulders / Calves / Abs – Week 7 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Side Lateral Raise: 4 Warm up Sets Side Lateral Raise: 3 Working Sets of 8-10 reps Push Press: 3 Working Sets of 8-10 reps Upright BB Row: 3 Working Sets of 8-10 reps DB Bent-Over Raise: 3 Working Sets of 8-10 reps Standing Calf Raise: 4 Warm up Sets Standing Calf Raise: 4 Working Sets of 8-10 reps Seated Calf Raise: 4 Working Sets of 8-10 reps (Added) Weighted Sit Ups: 4 Working Sets of 15-20 reps Notes:
Set 1
Set 2
Set 3
Set 4 X X X X
Y3T – Legs – Week 2 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Hack Squats: 4 Warm up Sets Hack Squats: 4 Working Sets of 14-16 reps (Smith Machine) Front Squats: 4 Working Sets of 14-16 reps Leg Extensions: 4 Working Sets of 14-16 reps Seated Leg Curl: 4 Warm up Sets Seated Leg Curl: 3 Working Sets of 14-16 reps Single Leg Curl: 4 Working Sets of 14-16 reps DB SLDL: 3 Working Sets of 14-16 reps Notes:
Set 1
Set 2
Set 3
Set 4
X
Y3T – Legs – Week 5 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Hack Squats: 4 Warm up Sets Hack Squats: 4 Working Sets of 14-16 reps (Smith Machine) Front Squats: 4 Working Sets of 14-16 reps Leg Extensions: 4 Working Sets of 14-16 reps Seated Leg Curl: 4 Warm up Sets Seated Leg Curl: 3 Working Sets of 14-16 reps Single Leg Curl: 4 Working Sets of 14-16 reps DB SLDL: 3 Working Sets of 14-16 reps Notes:
Set 1
Set 2
Set 3
Set 4
X
Y3T – Legs – Week 8 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Hack Squats: 4 Warm up Sets Hack Squats: 4 Working Sets of 14-16 reps (Smith Machine) Front Squats: 4 Working Sets of 14-16 reps Leg Extensions: 4 Working Sets of 14-16 reps Seated Leg Curl: 4 Warm up Sets Seated Leg Curl: 3 Working Sets of 14-16 reps Single Leg Curl: 4 Working Sets of 14-16 reps DB SLDL: 3 Working Sets of 14-16 reps Notes:
Set 1
Set 2
Set 3
Set 4
X
Y3T – Chest / Triceps – Week 2 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Set 1 Peck Deck: 3 Warm up Sets Peck Deck: 3 Working Sets of 12-14 reps Seated Machine Incline Press: 3 Working Sets of 12-14 reps Incline DB Flyes: 2 Working Sets of 12-14 reps Incline DB Press: 2 Working Sets of 12-14 reps Seated Triceps Press: 4 Warm up Sets Seated Triceps Press: 2 Working Sets of 12-14 reps Weighted Dips: 2 Working Sets of 12-14 reps Skullcrushers: 2 Working Sets of 12-14 reps Wide-Grip Triceps Pushdowns: 2 Working Sets of 12-14 reps Y3T – Chest / Triceps – Week 5
Set 2
Set 3
X X
Set 4 X X X X X
X X X X
X X X X
Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Set 1 Peck Deck: 3 Warm up Sets Peck Deck: 3 Working Sets of 12-14 reps Seated Machine Incline Press: 3 Working Sets of 12-14 reps Incline DB Flyes: 2 Working Sets of 12-14 reps Incline DB Press: 2 Working Sets of 12-14 reps Seated Triceps Press: 4 Warm up Sets Seated Triceps Press: 2 Working Sets of 12-14 reps Weighted Dips: 2 Working Sets of 12-14 reps Skullcrushers: 2 Working Sets of 12-14 reps Wide-Grip Triceps Pushdowns: 2 Working Sets of 12-14 reps Y3T – Chest / Triceps – Week 8
Set 2
Set 3
X X
Set 4 X X X X X
X X X X
X X X X
Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Peck Deck: 3 Warm up Sets Peck Deck: 3 Working Sets of 12-14 reps Seated Machine Incline Press: 3 Working Sets of 12-14 reps Incline DB Flyes: 2 Working Sets of 12-14 reps Incline DB Press: 2 Working Sets of 12-14 reps Seated Triceps Press: 4 Warm up Sets Seated Triceps Press: 2 Working Sets of 12-14 reps Weighted Dips: 2 Working Sets of 12-14 reps Skullcrushers: 2 Working Sets of 12-14 reps Wide-Grip Triceps Pushdowns: 2 Working Sets of 12-14 reps Notes:
Set 1
Set 2
Set 3
X X
Set 4 X X X X X
X X X X
X X X X
Y3T – Back / Biceps – Week 2 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Wide-Grip Lat Pulldown: 3-4 Warm up Sets Wide-Grip Lat Pulldown: 3-4 Sets of 12-14 reps T-Bar Row: 3 Sets of 12-14 reps Seated Cable Row: 3 Sets of 12-14 reps Rack Pull DeadLift: 2 Sets of 12-14 reps EZ Bar Curl: 1 Warm up Set EZ Bar Curl: 3 Sets of 12-14 reps Standing DB Curl: 3 Sets of 12-14 reps Notes:
Set 1
Set 2
X
Set 3
Set 4
X X
X X X X X X
Y3T – Back / Biceps – Week 5 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Wide-Grip Lat Pulldown: 3-4 Warm up Sets Wide-Grip Lat Pulldown: 3-4 Sets of 12-14 reps T-Bar Row: 3 Sets of 12-14 reps Seated Cable Row: 3 Sets of 12-14 reps Rack Pull DeadLift: 2 Sets of 12-14 reps EZ Bar Curl: 1 Warm up Set EZ Bar Curl: 3 Sets of 12-14 reps Standing DB Curl: 3 Sets of 12-14 reps Notes:
Set 1
Set 2
X
Set 3
Set 4
X X
X X X X X X
Y3T – Back / Biceps – Week 8 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Wide-Grip Lat Pulldown: 3-4 Warm up Sets Wide-Grip Lat Pulldown: 3-4 Sets of 12-14 reps T-Bar Row: 3 Sets of 12-14 reps Seated Cable Row: 3 Sets of 12-14 reps Rack Pull DeadLift: 2 Sets of 12-14 reps EZ Bar Curl: 1 Warm up Set EZ Bar Curl: 3 Sets of 12-14 reps Standing DB Curl: 3 Sets of 12-14 reps Notes:
Set 1
Set 2
X
Set 3
Set 4
X X
X X X X X X
Y3T – Shoulders / Calves / Abs – Week 2 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Seated Side Lateral Raise: 3 Warm up Sets Seated Lateral Raise: 3 Working Sets of 12-14 reps Standing BB Front Raise: 3 Working Sets of 12-14 reps Seated DB Press: 3 Working Sets of 12-14 reps Lying Incline Rear Lateral Raise: 3 Working Sets of 12-14 reps Donkey Calf Raise: 3 Warm up Sets Donkey Calf Raise: 3 Working Sets of 16-20 reps Standing single Leg Calf Raise: 3 Working Sets of 16-20 reps (Added) Lying Incline Leg Lifts: 4 Sets 15-20 reps Notes:
Set 1
Set 2
Set 3
Set 4 X X X X X X X X
Y3T – Shoulders / Calves / Abs – Week 5 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Seated Side Lateral Raise: 3 Warm up Sets Seated Lateral Raise: 3 Working Sets of 12-14 reps Standing BB Front Raise: 3 Working Sets of 12-14 reps Seated DB Press: 3 Working Sets of 12-14 reps Lying Incline Rear Lateral Raise: 3 Working Sets of 12-14 reps Donkey Calf Raise: 3 Warm up Sets Donkey Calf Raise: 3 Working Sets of 16-20 reps Standing single Leg Calf Raise: 3 Working Sets of 16-20 reps (Added) Lying Incline Leg Lifts: 4 Sets 15-20 reps Notes:
Set 1
Set 2
Set 3
Set 4 X X X X X X X X
Y3T – Shoulders / Calves / Abs – Week 8 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Seated Side Lateral Raise: 3 Warm up Sets Seated Lateral Raise: 3 Working Sets of 12-14 reps Standing BB Front Raise: 3 Working Sets of 12-14 reps Seated DB Press: 3 Working Sets of 12-14 reps Lying Incline Rear Lateral Raise: 3 Working Sets of 12-14 reps Donkey Calf Raise: 3 Warm up Sets Donkey Calf Raise: 3 Working Sets of 16-20 reps Standing single Leg Calf Raise: 3 Working Sets of 16-20 reps (Added) Lying Incline Leg Lifts: 4 Sets 15-20 reps Notes:
Set 1
Set 2
Set 3
Set 4 X X X X X X X X
Y3T – Legs – Week 3 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Leg Extension: 2-4 Warm up Sets Leg Extension: 2 Triple Drop Sets of 30-40 reps Squats: 1-2 Warm up Sets Squats: 2 Working Sets of 20-25 reps Standing Platform Lunge: 2 Working sets of 15-20 reps Leg Press: 2 Working Sets of 40-50 reps (move feet) SUPERSET Lying Leg Curl: 2 Working Sets of 20-25 reps SLDL: 2 Working Sets of 20-25reps Notes:
Set 1
X
Set 2
X
Set 3
Set 4
X X X X X X X X
X X X X X X X X
Y3T – Legs – Week 6 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Leg Extension: 2-4 Warm up Sets Leg Extension: 2 Triple Drop Sets of 30-40 reps Squats: 1-2 Warm up Sets Squats: 2 Working Sets of 20-25 reps Standing Platform Lunge: 2 Working sets of 15-20 reps Leg Press: 2 Working Sets of 40-50 reps (move feet) SUPERSET Lying Leg Curl: 2 Working Sets of 20-25 reps SLDL: 2 Working Sets of 20-25reps Notes:
Set 1
X
Set 2
X
Set 3
Set 4
X X X X X X X X
X X X X X X X X
Y3T – Legs – Week 9 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Leg Extension: 2-4 Warm up Sets Leg Extension: 2 Triple Drop Sets of 30-40 reps Squats: 1-2 Warm up Sets Squats: 2 Working Sets of 20-25 reps Standing Platform Lunge: 2 Working sets of 15-20 reps Leg Press: 2 Working Sets of 40-50 reps (move feet) SUPERSET Lying Leg Curl: 2 Working Sets of 20-25 reps SLDL: 2 Working Sets of 20-25reps Notes:
Set 1
X
Set 2
X
Set 3
Set 4
X X X X X X X X
X X X X X X X X
Y3T – Chest / Triceps – Week 3 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Incline Smith Machine Press: 4 Warm up Sets Other-> Incline Smith Machine Press: 3 Triple Drop Sets of 12-15 reps Other-> Incline DB Flyes: 3 Drop Sets of 12-16 reps Triceps Pushdowns: 4 Warm up Sets Triceps Pushdowns: 3 Triple Drop Sets of 15-20 reps Bent Over Cable Extension: 3 Drop Sets of 15-20 reps Other-> Notes:
Set 1
Set 2
Set 3
Set 4
X X X X
Y3T – Chest / Triceps – Week 6 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Incline Smith Machine Press: 4 Warm up Sets Other-> Incline Smith Machine Press: 3 Triple Drop Sets of 12-15 reps Other-> Incline DB Flyes: 3 Drop Sets of 12-16 reps Triceps Pushdowns: 4 Warm up Sets Triceps Pushdowns: 3 Triple Drop Sets of 15-20 reps Bent Over Cable Extension: 3 Drop Sets of 15-20 reps Other-> Notes:
Set 1
Set 2
Set 3
Set 4
X X X X
Y3T – Chest / Triceps – Week 9 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Incline Smith Machine Press: 4 Warm up Sets Other-> Incline Smith Machine Press: 3 Triple Drop Sets of 12-15 reps Other-> Incline DB Flyes: 3 Drop Sets of 12-16 reps Triceps Pushdowns: 4 Warm up Sets Triceps Pushdowns: 3 Triple Drop Sets of 15-20 reps Bent Over Cable Extension: 3 Drop Sets of 15-20 reps Other-> Notes:
Set 1
Set 2
Set 3
Set 4
X X X X
Y3T – Back / Biceps – Week 3 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Set 1 Low Pulley Row (Cable Row to Neck): 3 Warm up Sets Low Pulley Row: 2 Working Sets of 14-16 reps Wide Grip Pulldowns: 2 Working Sets 14-16 reps SS: T-Bar Row: 2 Working Sets 16-18 reps SS: Straight Arm Pulldowns: 2 Working Sets 12-14 reps DB Lying Pullovers: 2 Working Sets of 16-20 reps Leverage High Row: 2 Drop Sets of 10-12 reps /Sub: EZ Bar Curls: 3 Warm up Sets EZ Bar Curls: 3 Working Sets of 20-25 reps Seated DB Curl: 2 Drop Sets of 12-15 reps Y3T – Back / Biceps – Week 6
Set 2
Set 3 X X X X X X
X
Set 4 X X X X X X X X X X
Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Set 1 Low Pulley Row (Cable Row to Neck): 3 Warm up Sets Low Pulley Row: 2 Working Sets of 14-16 reps Wide Grip Pulldowns: 2 Working Sets 14-16 reps SS: T-Bar Row: 2 Working Sets 16-18 reps SS: Straight Arm Pulldowns: 2 Working Sets 12-14 reps DB Lying Pullovers: 2 Working Sets of 16-20 reps Leverage High Row: 2 Drop Sets of 10-12 reps /Sub: EZ Bar Curls: 3 Warm up Sets EZ Bar Curls: 3 Working Sets of 20-25 reps Seated DB Curl: 2 Drop Sets of 12-15 reps Y3T – Back / Biceps – Week 9
Set 2
Set 3 X X X X X X
X
Set 4 X X X X X X X X X X
Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Low Pulley Row (Cable Row to Neck): 3 Warm up Sets Low Pulley Row: 2 Working Sets of 14-16 reps Wide Grip Pulldowns: 2 Working Sets 14-16 reps SS: T-Bar Row: 2 Working Sets 16-18 reps SS: Straight Arm Pulldowns: 2 Working Sets 12-14 reps DB Lying Pullovers: 2 Working Sets of 16-20 reps Leverage High Row: 2 Drop Sets of 10-12 reps /Sub: EZ Bar Curls: 3 Warm up Sets EZ Bar Curls: 3 Working Sets of 20-25 reps Seated DB Curl: 2 Drop Sets of 12-15 reps Notes:
Set 1
Set 2
Set 3 X X X X X X
X
Set 4 X X X X X X X X X X
Y3T – Shoulders / Calves / Abs – Week 3 Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Set 1 Seated Side Lateral Raise: 3 Warm up Sets Seated Side Lateral Raise: 2 Triple Drop Sets of 12-15 reps per Power Clean: 3 Working Sets of 20-25 reps Seated Front DB raise: 2 Working Sets of 16-20 Reverse Machine Flyes: 3 Triple drop sets of 14-15 reps per Other-> Seated Calf Raise: 2 Warm up Sets Seated Calf Raise: 2 Drop Sets of 20-25 reps per drop Standing Calf Raise: 2 Working Sets of 20-25 reps per drop (Added) SS: Hanging Leg Raise / Decline Crunch Y3T – Shoulders / Calves / Abs – Week 6
Set 2
Set 3 X X
X X X
Set 4 X X X X X X X X
Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Set 1 Seated Side Lateral Raise: 3 Warm up Sets Seated Side Lateral Raise: 2 Triple Drop Sets of 12-15 reps per Power Clean: 3 Working Sets of 20-25 reps Seated Front DB raise: 2 Working Sets of 16-20 Reverse Machine Flyes: 3 Triple drop sets of 14-15 reps per Other-> Seated Calf Raise: 2 Warm up Sets Seated Calf Raise: 2 Drop Sets of 20-25 reps per drop Standing Calf Raise: 2 Working Sets of 20-25 reps per drop (Added) SS: Hanging Leg Raise / Decline Crunch Y3T – Shoulders / Calves / Abs – Week 9
Set 2
Set 3 X X
X X X
Set 4 X X X X X X X X
Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________ Length of Workout:____________________ Weight:____________________ Location:______________________________________ Exercise: Seated Side Lateral Raise: 3 Warm up Sets Seated Side Lateral Raise: 2 Triple Drop Sets of 12-15 reps per Power Clean: 3 Working Sets of 20-25 reps Seated Front DB raise: 2 Working Sets of 16-20 Reverse Machine Flyes: 3 Triple drop sets of 14-15 reps per Other-> Seated Calf Raise: 2 Warm up Sets Seated Calf Raise: 2 Drop Sets of 20-25 reps per drop Standing Calf Raise: 2 Working Sets of 20-25 reps per drop (Added) SS: Hanging Leg Raise / Decline Crunch Notes:
