Gym/Physical Fitness Center · Sports & Fitness Instruction
WEEK #3
TAXÂ YOUR CONTROL
In your 3rd week you will increase the amount of weight that you use for your exercises. Start your first set with the weights that you have been using, but increase slightly each set following the next. by your last set you should be at a weight that tests your ability to control your movement. Take care not to over do it. Success of the set is the goal.
Tax your control
WORKOUT DAY #1
INCLINE BARBELL BENCH PRESS
You will need a Barbell and Bench
10, 10, 12, 15
DUMBBELL FLYE
You will need a Bench and Dumbbells
10, 10, 12, 15
OVERHEAD DUMBBELL PRESS
You will need Dumbbells
10, 10, 12, 15
SMITH MACHINE UPRIGHT ROW
You will need a Smith Machine
8, 8, 10, 12
LYING EZ-BAR TRICEPS EXTENSION
You will need a Bench and EZ-Bar
10, 12, 15
BENT OVER TRICEP EXTENSION
You will need Dumbbells and a Flat Bench
10, 12, 15
DUMBBELL CHEST PRESS
You will need dumbbell’s and a bench
10, 12, 15
LAT PULL-DOWNS
You will need a lat machine
10, 12, 15
LYING DUMBBELL SKULL CRUSHERS
You will need dumbbell’s and a flat bench
10, 12, 15
Tax your control
WORKOUT DAY #2
SMITH MACHINE SQUAT
You will need the Smith Machine
8, 8, 10, 12
LEG PRESS
You will need the Leg Press Machine
8, 8, 10, 12
SEATED LEG CURL
You will need the Seated Hamstring Curl Machine
8, 8, 10, 12
HACK-SQUAT
You will need the Hack Squat Machine
8, 8, 10, 12
LYING LEG CURL
You will need the Lying Hamstring Curl Machine.
3 Sets of 25
SEATED CALF RAISE
You will need the Seated Calf Machine
(sub Leg Press Deck)
3 Sets of 25
GOBLET SQUATS
You will need dumbbell’s
3 sets of 15
MOUNTAIN CLIMBERS
You will need floor space
3 Sets of 20
SQUAT JUMPS
You will need floor space
3 Sets of 20
Tax your control
WORKOUT DAY #3
BARBELL BENCH PRESS
You will need a Bench, Barbell, and plates
10, 12, 15
CHEST FLYE
You will need the chest fly machine (sub cable machine)
10, 12, 15
BARBELL BENT-OVER ROW
You will need a Barbell
10, 12, 15
LAT PULLDOWN
You will need a Lat Pulldown Machine (sub cable machine)
10, 12, 15
OVERHEAD DUMBBELL PRESS
You will need a Dumbbells
10, 12, 15
DUMBBELL LATERAL RAISE
You will need a Dumbbells
10, 12, 15
BARBELL BICEP CURL
You will need Barbells
10, 12, 15
MACHINE BACKED BICEP CURL
You will need the seated bicep curl machine.
10, 12, 15
LYING EZ-BAR TRICEPS EXTENSION
You will need a Bench and EZ-Bar
10, 12, 15
TRICEP DIP MACHINE
You will need the assisted dip machine. (sub seated dip machine, or bench dips)
10, 12, 15
CRUNCHES/SIT-UPS
You will need a yoga mat
10, 12, 15