Phase 3 – Day 3 Workout

You are really going to feel a great lactic acid burn with this routine! Remember on all the heavy exercises you want to make sure you are really struggling to get up your last rep of every set! If you get up your last rep with ease make sure to add more weight! This routine is again total body so get ready for an insane workout! TRAIN HARD!

Here’s a brief description of all the exercises you will see in this routine…

Pushups:

Lying face down with the palms on the floor, and pushing the body up and down with the arms.

Front Squat & Press:

On Front Squats this means you should keep your chest up at all times so your shoulders support the barbell, not your wrists. If you try to support the weight with your hands, it will hurt. Chest up, elbows high, open hands. WHen you push up use your legs to pus and grip the bar firmly, rest again at your chest as you bring the bar back down.

Heavy Bicep Curls Superset with: Shrugs:

For bicep curls start in a standing position with your feet shoulder width apart and your knees relaxed. Grasp a barbell with your hands also shoulder width apart. Your grip should be underhand (palms facing upwards) Stand upright and let the bar hang in front of your thighs. Bend at your elbows to curl the bar to shoulder level. Pause momentarily at this top position. Slowly lower the bar back to the starting position. For Shurgs, Grip bar with clean grip and lift bar from the floor with a clean pull. Feet are hip width apart, knees slightly bent, back straight, abs tight, chest filled with air, and torso is erect; maintain this position through out exercise. Curl wrist under the bar and elbows pointing at the ends of the bar. Shrug shoulders up bringing shoulders and traps to ears. Pause in this position before lowering bar to starting position.

Leg Press Dropset:

Sit on the machine with your back and head against the padded support. Place feet on the foot plate about hip width apart, ensuring the heels are flat. The legs should form an angle of about 90 degrees at the knee with a little variation either way as long as the heels sit flat on the plate. The knees should be in line with the feet and neither bowed inward nor outward. Your bottom should not be raised from the seat platform. If it is, and the legs are at too sharp an angle, then you need to adjust the seat back until the correct position is enabled. You can recognize this poor position when the knees seem to be in front of your eyes and you feel cramped. Start weigh about 80 percent of your max weight, and once you hit failure on that weight drop off about 20 percent of it and continue…

Ok Guys… Here the entire routine! Train Hard!

Warm Up with: Push Ups

• 10-20 reps
• 1 set

Front Squat & Press

• 12,5,5,5,5 reps
• 5 sets
• rest time 90 seconds

Heavy Bicep Curls Superset with: Shrugs

• 8,5,5,5,5/ Till Failure
• 5 sets
• rest time 90 seconds

Leg Press Dropset with: Leg Press Dropset with: Leg Press

• 12 reps/ Till Failure/ Till Failure
• This has 3 drops, meaning your weights dropped from heaviest
• To lightest in 3 dropsets.