Week 3
Monday
Workout Timer
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Wednesday 12:00 AM
Monday W3
Workout
Body Part
Description
Rest
70% 1RM
80% 1RM
90% 1RM
90% 1RM (again)
# Reps (W3)
1
Barbell Bench Press
Chest
Open
150 seconds
0
0
0
0
3 Reps
2
Dumbbell Shoulder Press
Shoulders
Open
60 seconds
0
0
0
0
10 Reps
3
Behind-The-Neck Press
Shoulders
Open
60 seconds
0
0
0
0
10 Reps
4
Cuban Press
Shoulders
Open
30 seconds
0
0
0
0
10 Reps
5
Tricep Dips ↓
Triceps
Open
0
0
0
0
10 Reps
6
Tricep Pulldowns ⇵
Triceps
Open
60 seconds
0
0
0
0
12 Reps
7
Lateral Raise ↓
Shoulders
Open
30 seconds
0
0
0
0
8 Reps
8
Front Raise ↓
Shoulders
Open
0
0
0
0
8 Reps
9
Rear Flyes ↓
Back
Open
0
0
0
0
8 Reps
10
Overhead Press ↻
Shoulders
Open
60 seconds
0
0
0
0
8 Reps
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Workout Timer (W3M)
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