Wednesday 12 December 2012

Y3T Program - Week 5


Finally here is my 5th week on the Y3T 9 week program, this particular week was a really busy one for me with a lot going on, personal, down to London for an awards evening with my work colleagues and a fancy dress party at the weekend, so fitting my training in to make sure I hit all body parts was a little tricky but I got it done. The only problem I did have was whilst I was travelling around and taking everything out of my and swapping it over I've lost my final two days, hence why I haven’t put this week up yet because I've been searching everywhere for them, anyway all 4 days are below however the last two don’t include what weight I lifted.



DAY 1 – Quads & Hamstrings

Exercise
Set 1
Set 2
Set 3
Set 4
(warm up) Hack Squats
43kg x 13
52 kg x 15
52 kg x 15
52 kg x 15
Hack Squats (16reps x 4)
97 kg x 14
97 kg x 14
97 kg x 14
88 kg x 16
Smith Machine Front Squats
(16reps x 4)
30kg x 16
(Plus bar)
30kg x 16
(Plus bar)
32kg x 16
(Plus bar)
32kg x 16
(Plus bar)
Leg Extensions (16reps x 4)
70kg x 16
70kg x 16
63kg x 18
63kg x 18
(warm up) Seated Leg Curl
25kg x 20
25kg x 20
25kg x 20
25kg x 20
Lying Leg Curl (16 reps x 4)
35kg x 16
35kg x 16
35kg x 16
35kg x 16
Stiff Legged Dumbbell Deadlifts
(16 reps x 4)
22kg dumbbells x 12
22kg dumbbells x 12
22kg dumbbells x 12
22kg dumbbells x 12

DAY 2 – Chest & Triceps

Exercise
Set 1
Set 2
Set 3
Set 4
(warm up) Peck Deck
28kg x 15
35kg x 15
35kg x 15
XX
Peck Dec (14 reps x 3)
42kg x 14
42kg x 14
42kg x 14
XX
Incline Smith Machine Press (14 reps x 3)
40kg x 14
(plus bar)
40kg x 14
(plus bar)
40kg x 14 (plus bar)
XX
Incline dumbbell flyes (14 reps x 2)
16kg x 14
16kg x 14
XX
XX
Incline Dumbbell Press (14 reps x 2)
20kg x 14
16kg x 14
XX
XX
(warm up) Seated Tricep Extension (14 reps x 3)
15kg x 15
15kg x 15
15kg x 15
15kg x 15
Seated Tricep Extension (14 reps x 2)
16kg x 14
16kg x 14
XX
XX
Weighted Dips (14 reps x 2)
20kg x 14
20kg x 14
XX
XX
EZ Bar Skull Crushers (14 reps x 2)
10kg x 14
(plus bar)
10kg x 14
(plus bar)
XX
XX
Straight Bar Tricep push down (14 reps x 2)
26kg x 14
24kg x 14
XX
XX



DAY 3 – Rest Day


DAY 4 – Back & Biceps


EXERCISE
 Set #1 
 Set #2 
 Set #3 
 Set #4 
 Wide-Grip Lat Pulldown: 3-4 warm up sets 




 Wide-Grip Lat Pulldown: 3-4 sets of 12-14 reps 




 T-Bar Row: 3 sets of 12-14 reps 



XX
 Seated Cable Row: 3 sets of 12-14 reps 



XX
 Rack Pull Deadlift: 2 sets of 12-14 reps 


XX
XX
 EZ Bar Curl: 1 warm up set 

XX
XX
XX
 EZ Bar Curl: 3 sets of 12-14 reps 



XX
 Standing Dumbbell Curl: 3 sets of 12-14 reps 


DAY 5 – Shoulders & Calves


EXERCISE
 Set #1 
 Set #2 
 Set #3 
 Seated side lateral raise: 3 warm up sets 



 Seated lateral raise: 3 working sets of 12-14 reps 



 Standing barbell front raise: 3 working sets of 12-14 reps 



 Seated dumbbell press: 3 working sets of 12-14 reps 



 Lying incline rear lateral raise: 3 working sets of 12-14 reps 



 Donkey calf raise: 3 warm up sets 



 Donkey calf raise: 3 working sets of 16-20 reps 



 Standing single Leg Calf raise: 3 working sets of 16-20 reps


As I mentioned at the start of the article, I’d had a very busy, crazy week that saw me in work, in and out of the gym, down to London, back up to Manchester and then painted head to toe in green face paint for a fancy dress party, I suppose you could call it kind of a progress pic


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