Y3T Training program.

tut week 1= 4,1,1,1 week 2= 2,1,0,1 week 3= 2,0,0,0

week 1 -8-10 x4 week 2 - 18-20 x3 week 3= 25-50 x2 (dropsets 25 x3)

lower body.

week 1 & 2 week 3

squats leg extension 25,25,25 x 2

high leg press leg press 50 x 2

split squat squats 25 x 2

leg extension split squats 25,25,25 x2

deadlift leg curls 25,25,25 x 2

leg curls romainian deadlift 25 x 2

chest & triceps

week 1 & 2 week 3

incline DB press incline press 25,25,25 x2

chest fly chest fly 25,25,25 x2

chest press machine chest press machine 50 x2

tricep dips tricep press ups 25,25,25 x2

tricep press tricep push downs 25,25,2,5 x2

tricep push down

back & biceps

week 1 & 2 week 3

under hand pull ups pull downs (wide grip) 25,25,25 x2

pull down ( wide grip) pull overs 25,25 x2

face pull face pull 25,25,25 x 2

low row machine low row machine 25,25,25 x2

seated DB curl seated DB curl 25,25 x 2

ez curl ez curls 25,25,25 x 2

shoulders & calfs

week 1 & 2 week 3

arnold press DB shoulder press 25,25,25 x2

up-right row up-right row 25,25,25 x2

DB front raise DB front raise 25,25,25 x2

seated lateral raise seated lateral raise 25,25,25 x2

calf press calf press 50 x 2

single leg raise single leg raise 25,25,25 x2