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6 Days X Week Training Program by Jesse James West (Weeks 3 & 4) 2
6 Days X Week Training Program by Jesse James West (Weeks 3 & 4) 2
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Monday // Chest, Triceps & Abs
s Exercise Sets Reps RPE Load
s
s Flat Barbell Bench Press 4 5 8 s
Incline Barbell Bench Press 3 8 9
e Incline Dumbbell Bench 3 12 8 e
Low to High Cable Fly 3 15 9.5
Dumbbell Flat Bench Press 3 12 9
e V-Ups 4 AMRAP 10
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s Tuesday // Back, Biceps & Rear Delts s
Exercise Sets Reps RPE Load
Deadlift 4 5 7
W Pull-Ups // Assisted Pull-Ups (if needed) 4 10-20 8 W
e e
Lat Pulldowns 4 15 9
Single Arm Dumbbell Row 3 (each arm) 8 9
k Leg Press 3 12 9
k
Stationary Lunge 3 (each leg) 10 8
Machine Hamstring Curl 4 12 9
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Dumbbell Romanian Deadlift 3 10 8
Machine Leg Extension 3 10 9