TRAINING GUIDE

WEEK 3

DAY 15: BACK & CALVES

EXERCISE SETS REPS STRATEGY

Giant set #1

Deadlift 3 10 Giant set #1

Supported bent-over
3 10 Giant set #1
two‑dumbbell row

Barbell shrug 3 10 Giant set #1

Giant set #2

Chin-up 3 10 Giant set #2

Reverse-grip pulldown 3 10 Giant set #2

Cable row 3 10 Giant set #2

50, 40, 30, Basic, but increase weight for

Seated calf raise 5
20, 10 each set

4 minutes easy/1 minute full

HIIT 1 3
intensity for a total of 15 minutes

NOTES:
 TRAINING GUIDE
WEEK 3

DAY 16: CHEST & ABS

EXERCISE SETS REPS STRATEGY

Giant set #1

Decline barbell bench press 3 10 Giant set #1

Incline dumbbell flye 3 10 Giant set #1

Plate press 3 10 Giant set #1

Giant set #2

Smith Machine incline

3 10 Giant set #2
bench press

Decline dumbbell flye 3 10 Giant set #2

Weighted push-up 3 10 Giant set #2

Hanging leg raise 5 Failure Basic

4 minutes easy/1 minute full

HIIT 1 3
intensity for a total of 15 minutes

NOTES:
 TRAINING GUIDE
WEEK 3

DAY 17: LEGS

EXERCISE SETS REPS STRATEGY

Giant set #1

Leg press 3 10 Giant set #1

Hack squat 3 10 Giant set #1

Stiff-legged dumbbell deadlift 3 10 Giant set #1

Giant set #2

Seated leg curl 3 10 Giant set #2

Leg extension 3 10 Giant set #2

20
Dumbbell walking lunge 3 Giant set #2
(10 per leg)

4 minutes easy/1 minute full

HIIT 1 3
intensity for a total of 15 minutes

NOTES:
 TRAINING GUIDE
WEEK 3

DAY 18: ARMS & CALVES

EXERCISE SETS REPS STRATEGY

Giant set #1

Triceps cable pushdown 3 10 Giant set #1

Cable overhead triceps extension 3 10 Giant set #1

Dips 3 10 Giant set #1

Giant set #2

Skull crushers 3 10 Giant set #2

Overhead plate extension 3 10 Giant set #2

Close-grip push-up 3 10 Giant set #2

Giant set #3

Squatting cable curl 3 10 Giant set #3

Standing biceps cable curl 3 10 Giant set #3

Lying reverse-grip curl 3 10 Giant set #3

Giant set #4

Preacher EZ-bar curl 3 10 Giant set #4

Spider plate curl 3 10 Giant set #4

Seated dumbbell curl 3 10 Giant set #4

50, 40, 30,

Smith machine calf raise 5 Basic
20, 10

4 minutes easy/1 minute full

HIIT 1 3
intensity for a total of 15 minutes

NOTES:
 TRAINING GUIDE
WEEK 3

DAY 19: SHOULDERS & ABS

EXERCISE SETS REPS STRATEGY

Giant set #1

Behind-the-neck barbell press 3 10 Giant set #1

Dumbbell lateral raise 3 10 Giant set #1

Bent-over rear delt flye 3 10 Giant set #1

Giant set #2

Machine shoulder press 3 10 Giant set #2

Single dumbbell front raise 3 10 Giant set #2

Side plate raise 3 15 Giant set #2

Decline cable sit-up 5 To failure Basic

4 minutes easy/1 minute full

HIIT 1 3
intensity for a total of 15 minutes

NOTES: