Y3T Program - Week 7

With week 6 out of the way it’s on to week 7, which is very similar to week 1 and 4 of the program as it’s a 3 week cycle with a few amendments.

So it’s 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/fourth week, however only do this if you can handle the weight and maintain perfect form focusing on the muscles your targeting.

DAY 1 – Quads & Hamstring

EXERCISE	Set #1	Set #2	Set #3	Set #4
Leg extension: 2 warm up sets			XX	XX
Squats: 4 warm up sets
Squats: 4 working sets of 8-10 reps
Hack Squat: 4 working sets of 10-12 reps
Leg extensions: 4 working sets of 8-10 reps
Lying Leg Curl: 4 warm up sets
Lying Leg Curl: 4 working sets of 8-10 reps
Stiff-legged dumbbell deadlift: 4 working sets of 8-10 reps
Seated leg Curl: 2 working sets of 8-10 reps

DAY 2 – Chest & Triceps

EXERCISE	Set #1	Set #2	Set #3	Set #4
Incline Dumbbell Press: 3-4 warm up sets
Incline Dumbbell Press: 4 working sets of 8-10 reps
Incline Dumbbell Flyes: 3 working sets of 8-10 reps				XX
Machine Bench Press: 3 working sets of 8-10 reps				XX
Straight Bar Triceps Pushdown: 3 warm up sets				XX
Straight Bar Triceps Pushdown: 4 working sets of 8-10 reps
Seated Triceps Extension: 4 working sets of 8-10 reps

DAY 3 – Rest

DAY 4 – Back & Biceps

EXERCISE	Set #1	Set #2	Set #3	Set #4
Wide-grip pulldowns: 4 Warm up sets
Wide-grip pulldowns: 3 working sets of 8-10 reps				XX
T-Bar row: 3 working sets of 8-10 reps				XX
Rack pulls: 3 working sets of 8-10 reps				XX
Seated cable row: 3 working sets of 8-10 reps				XX
Barbell Curl: 4 warm up sets
Barbell Curl: 4 working sets of 8-10 reps
Standing Dumbbell Curl: 4 working sets of 8-10 reps

DAY 5 – Shoulders & Calves

EXERCISE	Set #1	Set #2	Set #3	Set #4
Side lateral raise: 4 warm up sets
Side lateral raise: 3 working sets of 8-10 reps				XX
Push press: 3 working sets of 8-10 reps				XX
Upright barbell row: 3 working sets of 8-10 reps				XX
Dumbbell bent-over raise: 3 working sets of 8-10 reps				XX
Standing Calf raise: 4 warm up sets
Standing Calf raise: 4 working sets of 8-10 reps
Seated calf raise: 4 working sets of 8-10 reps

Y3T Program - Week 6

WEEK 6

DAY 1 – Quads & Hamstrings

Exercise	Set 1	Set 2	Set 3	Set 4
(warm up) Leg Extensions	28kg x 15	28 kg x 15	28kg x 15	29kg x 15
Leg Extensions (2 triple drop sets)	56kg x 40 49kg x 40 42kg x 40	49kg x 40 42kg x 40 35kg x 40	XX	XX
(warm up) Squats	30kg x 15	40kg x 15	XX	XX
Squats (25 reps x 2)	55kg x 25	60kg x 25	XX	XX
Standing Platform Lunges (20reps x 2)	20kg dumbbells x 20	20kg dumbbells x 20	XX	XX
Leg Press (50reps x 2)	65kg x 50	65kg x 50	XX	XX
Superset	XX	XX	XX	XX
Lying Leg Curl (25 reps x 2)	40kg x 25	40kg x 25	XX	XX
Stiff Legged Deadlift (25reps x 2)	30kg x 10	30kg x 10	XX	XX

DAY 2 – Chest & Triceps

Exercise	Set 1	Set 2	Set 3	Set 4
(warm up) incline Smith machine	10kg x 15 (plus bar)	10kg x 15 (plus bar)	10kg x 15 (plus bar)	10kg x 15 (plus bar)
Incline Smith machine (3 drop sets x 15 reps)	40kg x 15 35kg x 15 35kg x 15 (plus bar)	35kg x 15 30kg x 15 25kg x 15 (plus bar)	30kg x 15 25kg x 15 20kg x 15 (plus bar)	XX
Incline dumbbell flyes (3 drop sets x 16 reps)	14kg x 16 10kg x 16	14kg x 16 10kg x 16	14kg x 16 10kg x 16	XX
(warm up) Tricep push down	16kg x 20	16kg x 20	16kg x 20	16kg x 20
Tricep push down (3 drop sets x 20 reps)	18kg x 20 13kg x 20 11kg x 20	18kg x 20 13kg x 20 11kg x 20	18kg x 20 13kg x 20 11kg x 20	XX

DAY 3 – Rest Day

DAY 4 – Back & Biceps

Exercise	Set 1	Set 2	Set 3	Set 4
(warm up) Low pulley row	14kg x 20	14kg x 20	14kg x 20	14kg x 20
Superset	XX	XX	XX	XX
Low pulley row: (16 reps x 2, wide grip pull downs 16 reps x 2)	16kg x 16 50kg x 16	16kg x 16 50kg x 16	XX	XX
Superset	XX	XX	XX	XX
T Bar row (20 reps x 2)	20kg + Olympic bar x 20	20kg + Olympic bar x 20	XX	XX
Straight arm pull downs (14 reps x 2)	26kg x 15	26kg x 15	XX	XX
Dumbbell pull overs (20 reps x 2)	24kg x 20	24kg x 20	XX	XX
(warm up) EZ bar curls	15kg x 20	15kg x 20	15kg x 20	XX
EZ bar curls (25 reps x 3)	10kg + EZ Bar x 25	10kg + EZ Bar x 25	10kg + EZ Bar x 25	XX
Seated dumbbell curl (2 drop sets x 15 reps)	10kg x 15 8kg x 15	10kg x 15 6kg x 15	XX	XX

DAY 5 – Shoulders & Calves

Exercise	Set 1	Set 2	Set 3	Set 4
(warm up) Seated side lateral raise	6kg x 20	6kg x 20	6kg x 20	6kg x 20
Seated side lateral raise (2 triple drop sets x 15 reps)	10kg x 15 8kg x 15 6kg x 15	10kg x 15 8kg x 15 6kg x 15	XX	XX
Power clean press (3 sets x 25 reps)	10kg + Olympic Bar x 25	10kg + Olympic Bar x 25	10kg + Olympic Bar x 25	XX
Seated front dumbbell raise (20 reps x 2)	8kg x 20	8kg x 20	XX	XX
Reverse machine flyes (triple drop set 16 reps x 3)	42kg x 16 35kg x 16 28kg x 16	42kg x 16 35kg x 16 28kg x 16	42kg x 16 35kg x 16 28kg x 16	XX
(warm up) machine calf raise	40kg x 20	40kg x 20	XX	XX
Single leg calf raise (25 reps x 2)	25kg plate x 25	25kg plate x 25	XX	XX
Smith machine calf raise (25 reps x 2)	60kg plate x 25	60kg plate x 25	XX	XX