Y3T Program - Week 4

With week 3 out of the way its on to week 4, which is very similar to week 1 of the program as it’s a 3 week cycle with a few amendments.

So its back to heavier weights and high reps, targeting my 2B fast twitch muscle fibers. On the program you should be looking to increase your weights by 5%-10% from the first week, however only do this if you can handle the weight whilst still maintaining perfect form and focusing on the muscles your targeting.

2 things I have added to the program this week is a short abs circuit on day 5 after shoulders and calves and also a light 4k run outdoors on Sunday morning after a small meal and some foam rolling to warm up.

DAY 1 – Quads & Hamstrings

Exercise	Set 1	Set 2	Set 3	Set 4
(warm up) Leg Extensions	42kg x 15	42kg x 15	42kg x 15	42kg x 15
(warm up) Squats	30kg x 20	30kg x 20	40kg x 15	50kg x 15
Squats (8-10 reps x 4)	70kg x 10	70kg x 10	75kg x 10	75kg x 10
Seated Leg Press (10-12 reps x 4)	88kg x 12	88kg x 12	88kg x 12	88kg x 12
Leg Extensions (8-10 reps x 4)	63kg x 10	63kg x 10	63kg x 10	63kg x 10
Lying Leg Curl (25 reps x 2)	30kg x 25	30kg x 25	XX	XX
Stiff Legged Dumbbell Deadlifts (10-12 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) Incline Dumbbell Press	14kg x 15	14kg x 15	14kg x 15	14kg x 15
Incline Dumbbell Press (8-10 reps x 4)	30kg x 10	30kg x 10	26kg x 10	26kg x 10
Incline dumbbell flyes (8-10 reps x 3)	16kg x 10	16kg x 10	16kg x 10	XX
Machine Press (8-10 reps x 3)	63kg x 10	56kg x 10	56kg x 10	XX
(warm up) Tricep Push Down	12kg x 15	12kg x 15	12kg x 15	XX
Straight Bar Tricep push down (8-10 reps x 4)	26kg x 12	29kg x 10	29kg x 10	29kg x 10
Seated Tricep Extension (8-10 reps x 4)	18kg x 10	18kg x 10	18kg x 10	18kg x 10

DAY 3 – Rest Day

DAY 4 – Back & Biceps

Exercise	Set 1	Set 2	Set 3	Set 4
(warm up) Wide Grip Pull downs	35kg x 15	35kg x 15	35kg x 15	35kg x 15
Wide Grip Pull downs (8-10 reps x 3)	56kg x 10	56kg x 10	49kg x 10	XX
T-Bar Row (8-10 reps x 3)	30kg x 12	35kg x 10	35kg x 10	XX
Rack Pulls (8-10 reps x 3)	80kg x 12	90kg x 12	95kg x 12	XX
Seated Cable Row (8-10 reps x 3)	63kg x 10	56kg x 10	56kg x 10	XX
(warm up) Barbell Curls	15kg x 20	20kg x 15	20kg x 15	20kg x 15
Barbell Curls (8-10 reps x 4)	25kg x 10	25kg x 10	25kg x 10	25kg x 10
Standing Dumbbell Curl (8-10 reps x 4)	10kg dumbbells x 10	10kg dumbbells x 10	10kg dumbbells x 10	10kg dumbbells x 10

DAY 5 – Shoulders & Calves (Abs to finish)

Exercise	Set 1	Set 2	Set 3	Set 4
(warm up) Seated Side Lateral Raise	6kg x 20	6kg x 20	6kg x 20	XX
Seated Side Lateral Raise (12-14 reps x 3)	10kg x 14	10kg x 14	10kg x 14	XX
Standing Barbell Front Raises (12-14 reps x 3)	20kg x 14	20kg x 14	20kg x 14	XX
Seated Dumbbell Press (12-14 reps x 3)	20kg x 14	20kg x 18	22kg x 14	XX
Lying Reverse Flyes (12-14 reps x 3)	8kg x 14	8kg x 14	8kg x 14	XX
Smith Machine Calf Raises (20 reps x 3)	64kg x 20	64kg x 20	64kg x 20	XX
Single leg calf raise (20 reps x 3)	20kg plate x 20	20kg plate x 20	20kg plate x 20	XX

Abs-

Barbell Roll Outs (12 reps x 3)

Rope weighted Crunches (12 reps x 3)

Windscreen Washers (12 reps x 3)

Overall this week seemed a lot easier than week 3, I’d say my weight has increased since week 1 and I’d personally like to think since week 1 my size has increased too. The last time I weighted myself was for my first amateur mma interclub on 23^rd September (which I won by arm bar), I cut weight to make the under 75kg category and came in at 74.2kg and this morning I weighted 80.3kg. Here’s a picture taken today after I’d had a protein shake with 30g oats, a pop tart, chewable aminos from Optimum nutrition, been on a 4k run along the river Mersey and had a shower!

As you can see, there is quite a difference since my last progress photo (left), and although my abs are still visable you can clearly see some fat has been added around my waist.

Since starting the program I’d say I’ve seen a huge amount of development in my Quads and Hamstrings, my arms seem thicker and my shoulders are really starting to come on which are a personal weak area of mine so its good to see the hard work is starting to pay off.

Any questions feel free to comment below or hit me up on Twitter @lee_malone and @AestheticLifest.