Weeks 1-3 Workouts

Workout 1: Chest+Back+Abs
Exercise	Sets	Reps	Tech.
Bench	4	15,12,8,8	Forced reps
Incline DB	3	12,8,8
Pec-Deck Fyle	2	12,12
Bent Row	4	12,10,8,8
Cable Row	2	8,8	Drop Sets
Back Ext.	2	20,20
Pull Up	3	to failure
Leg Raise	2	15,15
Crunch	2	20,20
De.Twist Crunch	2	15,15
Workout 2: Legs+Calves+Abs
Exercise	Sets	Reps	Tech.
Squat	4	15,12,10,8
Hack Squat	3	12,10,10
Leg Extension	3	15,12,10	Drop Sets
Romanian D.Lift	3	12,10,10
Lying Leg Curl	2	12,10	Partial Reps
Standing Calf R.	3	15,15,15
Decline Weight Crunch	2	10,10
Straight Leg Crunch	2	15,15
Hanging Oblique Knees	2	12	L-R=1 rep
Workout 3: Shoulders+Traps+Arms+Abs
Exercise	Sets	Reps	Tech.
Overhead DB Press	3	15,10,8
DB Lat Raise	2	10,10	Drop Sets
Bent-Over Lat Raise	2	10,10	Drop Sets
Barbell(BB) Shrug	3	12,10,8
Close Grip Bench Superset Rope Pressdown	3 3	12,10,8 10,10,10	Supersets Supersets
Barbell Curl Superset DB Hammer Curl	3 3	12,10,10 10,10,10	Supersets Supersets
Reverse Crunch	2	15,15
Machine Crunch	2	15,15

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