WEEK #3

TAX 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