Training log 3

Feel free to try these workouts yourself in training log 3.

Day 1

• 90 sec rest on everything.
• Giant set. Bulgarian split squat, Calf raises with double contraction and BW Squat. 4 x 15/20/15
• Standing cable hamstring curls. 4 x 15 per leg 30 lbs.
• Leg ext 3 x 15 / 45/55/65 lbs.
• Crunches to level. 3 x 20 with 1 sec squeeze at peak contraction of each rep

Day 2

• Axle Bar Bench 108 x 10, 178 x 6, 228 x 6 @7, 248 x 6 @8.25, 248 x 6 @ 8.5. 3 min rest
• Strap push ups. 4 x 20. 1 min rest
• Lying Axle tri extensions. 68 x 15, 88- 3 x 15 4 x 12, 90 sec rest.
• Giant set Hammer spider curls, Cable tri push downs with straight bar, Counter top tri extension with push up drops. 25/35/BW/BW – 4 x 15/15/15/15 90 sec rest.

Day 3

• 90 sec rest on everything.
• Inverted Rows with straps. Neutral grip 5 x 15 plus 25 lbs. 90 sec rest
• Seated Cable rows with straps. 3 x 15 45 lbs.
• Wide Pull ups. 3 x 10
• Cable pull downs with dog bone. 4 x 15/80 lbs. plus 1 red band
• Crunches to level. 3 x 20

Day 4

• 90 sec rest on everything.
• Standing DB shoulder press. 3 x 15 /25 lbs.
• Dips. BW 3 x 10
• Front raises 3 x 15 / 10 lbs
• Super set Lateral raises and upright rows. 3 x 15/15. 10 lbs/EZ bar
• Band Pull apart. 3 x 15 red band.
• Lying cable curl with EZ bar. 30 lbs 4 x 15

As you can see from The first training log to Training Log 3 I’ve been able to add volume and weight to almost everything. Needless to say I’m pretty happy with that,