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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