Week 3
Thursday
Workout Timer
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Wednesday 12:00 AM
Thursday W3
Workout
Body Part
Description
Rest
70% 1RM
80% 1RM
90% 1RM
90% 1RM (again)
# Reps (W3)
1
Incline Dumbbell Bench Press
Chest
Open
150 seconds
0
0
0
0
6+6 Dropset
2
Incline-Drop Dumbbell Bench Press
Chest
Open
15 seconds
0
0
0
0
6+6+6 Decline
3
High-to-Low Cable Flyes
Chest
Open
60 seconds
0
0
0
0
10 Reps
4
Narrow-Grip Bench Press
Chest
Open
60 seconds
0
0
0
0
10 Reps
5
Tricep Push-Downs ↓
Triceps
Open
0
0
0
0
8 Reps
6
Tricep Dips ⇵
Triceps
Open
15 seconds
0
0
0
0
8 Reps
7
Narrow Push-Ups ↻
Chest
Open
60 seconds
0
0
0
0
8 Reps
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Workout Timer (W3Th)
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