Part 3 - Frequency: Weeks 7-9
The goal of
Part 3 is to hit each muscle more frequently than
Part 1 & 2. Each workout uses a different exercise and different rep range, though the same exercises could be used for each workout if you prefer. The goal is do do two sets of an exercise per each muscle group.
- Whole Body A: 2 x 4-6 Rest = 2 minutes
- Whole Body B: 2 x 6-10 Rest = 90 seconds
- Whole Body C: 2 x 10-12 Rest = 30 seconds
- Weak Point
Whole Body A: 2 x 4-6 Rest = 2 minutes
Quad - Squats
Ham - Stiff Leg Deadlift
Calf - Seated Calf Raise
Chest - Flat Press
Back - Bent Over Row
Delt - Military Press
Trap - BB Shrug
Tri's - Close Grip Bench
Bi's - BB Curl
Whole Body B: 2 x 6-10 Rest = 90 seconds
Quad - Leg Press
Ham - Lying Leg Curl
Calf - Standing Calf Raise
Chest - Incline Press
Back - Pull-Up
Delt - DB Side Lateral
Trap - DB Shrug
Tri's - Skull Crusher
Bi's - DB Curl
Whole Body C: 2 x 10-12 Rest = 30 seconds
Quad - Leg Extension
Ham - Seated Leg Curl
Calf - Donkey Calf Raise
Chest - Decline Press
Back - Rack Deadlift
Delt - Cable Lateral
Trap - Low-pulley High Row
Tri's - Tricep Pressdown
Bi's - Cable Curl
Weak Point
Basically this day is made for bringing up what you feel is lacking. If feel you need to bring up your back and calves, then work your back and calves. If you need to bring up your chest and biceps, then work your chest and biceps. You basically choose a workout here. Example of chest and biceps:
Chest/Biceps
Incline BB Press 3 x 4,8,12
Flat DB Press 3 x 4,8,12
DB Curls 3 x 4,8,12
Hammer Curls 3 x 4,8,12
It's common for people to have underdeveloped calves, forearms, and rear delts.
Weak Point training day is perfect to work on these muscles. Examples routines for these weak points:
Calves
Standing Calf Raise 3 x 4,8,12
Seated Calf Raise 3 x 4,8,12
Forearms
BB Forearm Curl 3 x 4,8,12
DB Forearm Curl 3 x 4,8,12
Rear Delts
DB Rear Lateral 3 x 4,8,12
Reverse Pec Deck 3 x 4,8,12
