Anda di halaman 1dari 12

Y3T – Legs – Week 1

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Leg Extension: 2 Warm up Sets X X
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
DB SLDL: 4 Working Sets of 8-10 reps
Seated Leg Curl: 2 Working Sets of 8-10 reps X X
Notes:
Y3T – Legs – Week 4

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Leg Extension: 2 Warm up Sets X X
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
DB SLDL: 4 Working Sets of 8-10 reps
Seated Leg Curl: 2 Working Sets of 8-10 reps X X
Notes:

Y3T – Legs – Week 7

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Leg Extension: 2 Warm up Sets X X
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
DB SLDL: 4 Working Sets of 8-10 reps
Seated Leg Curl: 2 Working Sets of 8-10 reps X X
Notes:
Y3T – Chest / Triceps – Week 1

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Incline DB Press: 3-4 Warm up Sets
Incline DB Press: 4 Working Sets of 8-10 reps
Incline DB Flyes: 3 Working Sets of 8-10 reps X
Machine Bench Press: 3 Working Sets of 8-10 reps X
Replace with ->
Straight Bar Triceps Pushdown: 3 Warm up Sets X
Straight Bar Triceps Pushdown: 4 Working Sets of 8-10 reps
Seated Triceps Extension: 4 Working Sets of 8-10 reps
Notes:

Y3T – Chest / Triceps – Week 4

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Incline DB Press: 3-4 Warm up Sets
Incline DB Press: 4 Working Sets of 8-10 reps
Incline DB Flyes: 3 Working Sets of 8-10 reps X
Machine Bench Press: 3 Working Sets of 8-10 reps X
Replace with ->
Straight Bar Triceps Pushdown: 3 Warm up Sets X
Straight Bar Triceps Pushdown: 4 Working Sets of 8-10 reps
Seated Triceps Extension: 4 Working Sets of 8-10 reps
Notes:

Y3T – Chest / Triceps – Week 7

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Incline DB Press: 3-4 Warm up Sets
Incline DB Press: 4 Working Sets of 8-10 reps
Incline DB Flyes: 3 Working Sets of 8-10 reps X
Machine Bench Press: 3 Working Sets of 8-10 reps X
Replace with ->
Straight Bar Triceps Pushdown: 3 Warm up Sets X
Straight Bar Triceps Pushdown: 4 Working Sets of 8-10 reps
Seated Triceps Extension: 4 Working Sets of 8-10 reps
Notes:
Y3T – Back / Biceps – Week 1

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

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 X
T-Bar Row: 3 Working Sets of 8-10 reps X
Rack Pulls: 3 Working Sets of 8-10 reps X
Seated Cable Row: 3 Working Sets of 8-10 reps X
Barbell Curl: 4 Warm up Sets
Barbell Curl: 4 Working Sets of 8-10 reps
Standing DB Curl: 4 Working Sets of 8-10 reps
Notes:

Y3T – Back / Biceps – Week 4

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

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 X
T-Bar Row: 3 Working Sets of 8-10 reps X
Rack Pulls: 3 Working Sets of 8-10 reps X
Seated Cable Row: 3 Working Sets of 8-10 reps X
Barbell Curl: 4 Warm up Sets
Barbell Curl: 4 Working Sets of 8-10 reps
Standing DB Curl: 4 Working Sets of 8-10 reps
Notes:

Y3T – Back / Biceps – Week 7

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

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 X
T-Bar Row: 3 Working Sets of 8-10 reps X
Rack Pulls: 3 Working Sets of 8-10 reps X
Seated Cable Row: 3 Working Sets of 8-10 reps X
Barbell Curl: 4 Warm up Sets
Barbell Curl: 4 Working Sets of 8-10 reps
Standing DB Curl: 4 Working Sets of 8-10 reps
Notes:
Y3T – Shoulders / Calves / Abs – Week 1

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

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 X
Push Press: 3 Working Sets of 8-10 reps X
Upright BB Row: 3 Working Sets of 8-10 reps X
DB Bent-Over Raise: 3 Working Sets of 8-10 reps X
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
(Added) Weighted Sit Ups: 4 Working Sets of 15-20 reps
Notes:
Y3T – Shoulders / Calves / Abs – Week 4

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

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 X
Push Press: 3 Working Sets of 8-10 reps X
Upright BB Row: 3 Working Sets of 8-10 reps X
DB Bent-Over Raise: 3 Working Sets of 8-10 reps X
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
(Added) Weighted Sit Ups: 4 Working Sets of 15-20 reps
Notes:

Y3T – Shoulders / Calves / Abs – Week 7

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

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 X
Push Press: 3 Working Sets of 8-10 reps X
Upright BB Row: 3 Working Sets of 8-10 reps X
DB Bent-Over Raise: 3 Working Sets of 8-10 reps X
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
(Added) Weighted Sit Ups: 4 Working Sets of 15-20 reps
Notes:
Y3T – Legs – Week 2

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Hack Squats: 4 Warm up Sets
Hack Squats: 4 Working Sets of 14-16 reps
(Smith Machine) Front Squats: 4 Working Sets of 14-16 reps
Leg Extensions: 4 Working Sets of 14-16 reps
Seated Leg Curl: 4 Warm up Sets
Seated Leg Curl: 3 Working Sets of 14-16 reps X
Single Leg Curl: 4 Working Sets of 14-16 reps
DB SLDL: 3 Working Sets of 14-16 reps
Notes:

Y3T – Legs – Week 5

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Hack Squats: 4 Warm up Sets
Hack Squats: 4 Working Sets of 14-16 reps
(Smith Machine) Front Squats: 4 Working Sets of 14-16 reps
Leg Extensions: 4 Working Sets of 14-16 reps
Seated Leg Curl: 4 Warm up Sets
Seated Leg Curl: 3 Working Sets of 14-16 reps X
Single Leg Curl: 4 Working Sets of 14-16 reps
DB SLDL: 3 Working Sets of 14-16 reps
Notes:

Y3T – Legs – Week 8

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Hack Squats: 4 Warm up Sets
Hack Squats: 4 Working Sets of 14-16 reps
(Smith Machine) Front Squats: 4 Working Sets of 14-16 reps
Leg Extensions: 4 Working Sets of 14-16 reps
Seated Leg Curl: 4 Warm up Sets
Seated Leg Curl: 3 Working Sets of 14-16 reps X
Single Leg Curl: 4 Working Sets of 14-16 reps
DB SLDL: 3 Working Sets of 14-16 reps
Notes:
Y3T – Chest / Triceps – Week 2

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Peck Deck: 3 Warm up Sets X
Peck Deck: 3 Working Sets of 12-14 reps X
Seated Machine Incline Press: 3 Working Sets of 12-14 reps X
Incline DB Flyes: 2 Working Sets of 12-14 reps X X
Incline DB Press: 2 Working Sets of 12-14 reps X X
Seated Triceps Press: 4 Warm up Sets
Seated Triceps Press: 2 Working Sets of 12-14 reps X X
Weighted Dips: 2 Working Sets of 12-14 reps X X
Skullcrushers: 2 Working Sets of 12-14 reps X X
Wide-Grip Triceps Pushdowns: 2 Working Sets of 12-14 reps X X
Y3T – Chest / Triceps – Week 5

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Peck Deck: 3 Warm up Sets X
Peck Deck: 3 Working Sets of 12-14 reps X
Seated Machine Incline Press: 3 Working Sets of 12-14 reps X
Incline DB Flyes: 2 Working Sets of 12-14 reps X X
Incline DB Press: 2 Working Sets of 12-14 reps X X
Seated Triceps Press: 4 Warm up Sets
Seated Triceps Press: 2 Working Sets of 12-14 reps X X
Weighted Dips: 2 Working Sets of 12-14 reps X X
Skullcrushers: 2 Working Sets of 12-14 reps X X
Wide-Grip Triceps Pushdowns: 2 Working Sets of 12-14 reps X X
Y3T – Chest / Triceps – Week 8

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Peck Deck: 3 Warm up Sets X
Peck Deck: 3 Working Sets of 12-14 reps X
Seated Machine Incline Press: 3 Working Sets of 12-14 reps X
Incline DB Flyes: 2 Working Sets of 12-14 reps X X
Incline DB Press: 2 Working Sets of 12-14 reps X X
Seated Triceps Press: 4 Warm up Sets
Seated Triceps Press: 2 Working Sets of 12-14 reps X X
Weighted Dips: 2 Working Sets of 12-14 reps X X
Skullcrushers: 2 Working Sets of 12-14 reps X X
Wide-Grip Triceps Pushdowns: 2 Working Sets of 12-14 reps X X
Notes:
Y3T – Back / Biceps – Week 2

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Wide-Grip Lat Pulldown: 3-4 Warm up Sets
Wide-Grip Lat Pulldown: 3-4 Sets of 12-14 reps
T-Bar Row: 3 Sets of 12-14 reps X
Seated Cable Row: 3 Sets of 12-14 reps X
Rack Pull DeadLift: 2 Sets of 12-14 reps X X
EZ Bar Curl: 1 Warm up Set X X X
EZ Bar Curl: 3 Sets of 12-14 reps X
Standing DB Curl: 3 Sets of 12-14 reps X
Notes:

Y3T – Back / Biceps – Week 5

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Wide-Grip Lat Pulldown: 3-4 Warm up Sets
Wide-Grip Lat Pulldown: 3-4 Sets of 12-14 reps
T-Bar Row: 3 Sets of 12-14 reps X
Seated Cable Row: 3 Sets of 12-14 reps X
Rack Pull DeadLift: 2 Sets of 12-14 reps X X
EZ Bar Curl: 1 Warm up Set X X X
EZ Bar Curl: 3 Sets of 12-14 reps X
Standing DB Curl: 3 Sets of 12-14 reps X
Notes:

Y3T – Back / Biceps – Week 8

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Wide-Grip Lat Pulldown: 3-4 Warm up Sets
Wide-Grip Lat Pulldown: 3-4 Sets of 12-14 reps
T-Bar Row: 3 Sets of 12-14 reps X
Seated Cable Row: 3 Sets of 12-14 reps X
Rack Pull DeadLift: 2 Sets of 12-14 reps X X
EZ Bar Curl: 1 Warm up Set X X X
EZ Bar Curl: 3 Sets of 12-14 reps X
Standing DB Curl: 3 Sets of 12-14 reps X
Notes:
Y3T – Shoulders / Calves / Abs – Week 2

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Seated Side Lateral Raise: 3 Warm up Sets X
Seated Lateral Raise: 3 Working Sets of 12-14 reps X
Standing BB Front Raise: 3 Working Sets of 12-14 reps X
Seated DB Press: 3 Working Sets of 12-14 reps X
Lying Incline Rear Lateral Raise: 3 Working Sets of 12-14 reps X
Donkey Calf Raise: 3 Warm up Sets X
Donkey Calf Raise: 3 Working Sets of 16-20 reps X
Standing single Leg Calf Raise: 3 Working Sets of 16-20 reps X
(Added) Lying Incline Leg Lifts: 4 Sets 15-20 reps
Notes:
Y3T – Shoulders / Calves / Abs – Week 5

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Seated Side Lateral Raise: 3 Warm up Sets X
Seated Lateral Raise: 3 Working Sets of 12-14 reps X
Standing BB Front Raise: 3 Working Sets of 12-14 reps X
Seated DB Press: 3 Working Sets of 12-14 reps X
Lying Incline Rear Lateral Raise: 3 Working Sets of 12-14 reps X
Donkey Calf Raise: 3 Warm up Sets X
Donkey Calf Raise: 3 Working Sets of 16-20 reps X
Standing single Leg Calf Raise: 3 Working Sets of 16-20 reps X
(Added) Lying Incline Leg Lifts: 4 Sets 15-20 reps
Notes:

Y3T – Shoulders / Calves / Abs – Week 8

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Seated Side Lateral Raise: 3 Warm up Sets X
Seated Lateral Raise: 3 Working Sets of 12-14 reps X
Standing BB Front Raise: 3 Working Sets of 12-14 reps X
Seated DB Press: 3 Working Sets of 12-14 reps X
Lying Incline Rear Lateral Raise: 3 Working Sets of 12-14 reps X
Donkey Calf Raise: 3 Warm up Sets X
Donkey Calf Raise: 3 Working Sets of 16-20 reps X
Standing single Leg Calf Raise: 3 Working Sets of 16-20 reps X
(Added) Lying Incline Leg Lifts: 4 Sets 15-20 reps
Notes:
Y3T – Legs – Week 3

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Leg Extension: 2-4 Warm up Sets
Leg Extension: 2 Triple Drop Sets of 30-40 reps X X
Squats: 1-2 Warm up Sets X X
Squats: 2 Working Sets of 20-25 reps X X
Standing Platform Lunge: 2 Working sets of 15-20 reps X X
Leg Press: 2 Working Sets of 40-50 reps (move feet) X X
SUPERSET X X X X
Lying Leg Curl: 2 Working Sets of 20-25 reps X X
SLDL: 2 Working Sets of 20-25reps X X
Notes:
Y3T – Legs – Week 6

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Leg Extension: 2-4 Warm up Sets
Leg Extension: 2 Triple Drop Sets of 30-40 reps X X
Squats: 1-2 Warm up Sets X X
Squats: 2 Working Sets of 20-25 reps X X
Standing Platform Lunge: 2 Working sets of 15-20 reps X X
Leg Press: 2 Working Sets of 40-50 reps (move feet) X X
SUPERSET X X X X
Lying Leg Curl: 2 Working Sets of 20-25 reps X X
SLDL: 2 Working Sets of 20-25reps X X
Notes:

Y3T – Legs – Week 9

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Leg Extension: 2-4 Warm up Sets
Leg Extension: 2 Triple Drop Sets of 30-40 reps X X
Squats: 1-2 Warm up Sets X X
Squats: 2 Working Sets of 20-25 reps X X
Standing Platform Lunge: 2 Working sets of 15-20 reps X X
Leg Press: 2 Working Sets of 40-50 reps (move feet) X X
SUPERSET X X X X
Lying Leg Curl: 2 Working Sets of 20-25 reps X X
SLDL: 2 Working Sets of 20-25reps X X
Notes:
Y3T – Chest / Triceps – Week 3

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Incline Smith Machine Press: 4 Warm up Sets
Other->
Incline Smith Machine Press: 3 Triple Drop Sets of 12-15 reps X
Other->
Incline DB Flyes: 3 Drop Sets of 12-16 reps X
Triceps Pushdowns: 4 Warm up Sets
Triceps Pushdowns: 3 Triple Drop Sets of 15-20 reps X
Bent Over Cable Extension: 3 Drop Sets of 15-20 reps X
Other->
Notes:

Y3T – Chest / Triceps – Week 6

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Incline Smith Machine Press: 4 Warm up Sets
Other->
Incline Smith Machine Press: 3 Triple Drop Sets of 12-15 reps X
Other->
Incline DB Flyes: 3 Drop Sets of 12-16 reps X
Triceps Pushdowns: 4 Warm up Sets
Triceps Pushdowns: 3 Triple Drop Sets of 15-20 reps X
Bent Over Cable Extension: 3 Drop Sets of 15-20 reps X
Other->
Notes:

Y3T – Chest / Triceps – Week 9

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Incline Smith Machine Press: 4 Warm up Sets
Other->
Incline Smith Machine Press: 3 Triple Drop Sets of 12-15 reps X
Other->
Incline DB Flyes: 3 Drop Sets of 12-16 reps X
Triceps Pushdowns: 4 Warm up Sets
Triceps Pushdowns: 3 Triple Drop Sets of 15-20 reps X
Bent Over Cable Extension: 3 Drop Sets of 15-20 reps X
Other->
Notes:
Y3T – Back / Biceps – Week 3

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Low Pulley Row (Cable Row to Neck): 3 Warm up Sets X
Low Pulley Row: 2 Working Sets of 14-16 reps X X
Wide Grip Pulldowns: 2 Working Sets 14-16 reps X X
SS: T-Bar Row: 2 Working Sets 16-18 reps X X
SS: Straight Arm Pulldowns: 2 Working Sets 12-14 reps X X
DB Lying Pullovers: 2 Working Sets of 16-20 reps X X
Leverage High Row: 2 Drop Sets of 10-12 reps /Sub: X X
EZ Bar Curls: 3 Warm up Sets X
EZ Bar Curls: 3 Working Sets of 20-25 reps X
Seated DB Curl: 2 Drop Sets of 12-15 reps X X
Y3T – Back / Biceps – Week 6

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Low Pulley Row (Cable Row to Neck): 3 Warm up Sets X
Low Pulley Row: 2 Working Sets of 14-16 reps X X
Wide Grip Pulldowns: 2 Working Sets 14-16 reps X X
SS: T-Bar Row: 2 Working Sets 16-18 reps X X
SS: Straight Arm Pulldowns: 2 Working Sets 12-14 reps X X
DB Lying Pullovers: 2 Working Sets of 16-20 reps X X
Leverage High Row: 2 Drop Sets of 10-12 reps /Sub: X X
EZ Bar Curls: 3 Warm up Sets X
EZ Bar Curls: 3 Working Sets of 20-25 reps X
Seated DB Curl: 2 Drop Sets of 12-15 reps X X
Y3T – Back / Biceps – Week 9

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Low Pulley Row (Cable Row to Neck): 3 Warm up Sets X
Low Pulley Row: 2 Working Sets of 14-16 reps X X
Wide Grip Pulldowns: 2 Working Sets 14-16 reps X X
SS: T-Bar Row: 2 Working Sets 16-18 reps X X
SS: Straight Arm Pulldowns: 2 Working Sets 12-14 reps X X
DB Lying Pullovers: 2 Working Sets of 16-20 reps X X
Leverage High Row: 2 Drop Sets of 10-12 reps /Sub: X X
EZ Bar Curls: 3 Warm up Sets X
EZ Bar Curls: 3 Working Sets of 20-25 reps X
Seated DB Curl: 2 Drop Sets of 12-15 reps X X
Notes:
Y3T – Shoulders / Calves / Abs – Week 3

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Seated Side Lateral Raise: 3 Warm up Sets X
Seated Side Lateral Raise: 2 Triple Drop Sets of 12-15 reps per X X
Power Clean: 3 Working Sets of 20-25 reps X
Seated Front DB raise: 2 Working Sets of 16-20 X X
Reverse Machine Flyes: 3 Triple drop sets of 14-15 reps per X
Other->
Seated Calf Raise: 2 Warm up Sets X X
Seated Calf Raise: 2 Drop Sets of 20-25 reps per drop X X
Standing Calf Raise: 2 Working Sets of 20-25 reps per drop X X
(Added) SS: Hanging Leg Raise / Decline Crunch
Y3T – Shoulders / Calves / Abs – Week 6

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Seated Side Lateral Raise: 3 Warm up Sets X
Seated Side Lateral Raise: 2 Triple Drop Sets of 12-15 reps per X X
Power Clean: 3 Working Sets of 20-25 reps X
Seated Front DB raise: 2 Working Sets of 16-20 X X
Reverse Machine Flyes: 3 Triple drop sets of 14-15 reps per X
Other->
Seated Calf Raise: 2 Warm up Sets X X
Seated Calf Raise: 2 Drop Sets of 20-25 reps per drop X X
Standing Calf Raise: 2 Working Sets of 20-25 reps per drop X X
(Added) SS: Hanging Leg Raise / Decline Crunch
Y3T – Shoulders / Calves / Abs – Week 9

Day:___________________________ Date:__________________________________ Time:______________________ Cardio?:________

Length of Workout:____________________ Weight:____________________ Location:______________________________________

Exercise: Set 1 Set 2 Set 3 Set 4


Seated Side Lateral Raise: 3 Warm up Sets X
Seated Side Lateral Raise: 2 Triple Drop Sets of 12-15 reps per X X
Power Clean: 3 Working Sets of 20-25 reps X
Seated Front DB raise: 2 Working Sets of 16-20 X X
Reverse Machine Flyes: 3 Triple drop sets of 14-15 reps per X
Other->
Seated Calf Raise: 2 Warm up Sets X X
Seated Calf Raise: 2 Drop Sets of 20-25 reps per drop X X
Standing Calf Raise: 2 Working Sets of 20-25 reps per drop X X
(Added) SS: Hanging Leg Raise / Decline Crunch
Notes:

Anda mungkin juga menyukai