Phase 3 Workout & Videos

Day 1 / Workout 1: Back & Biceps

1. Giant Set A, 4 sets:

  • 20 x Low cable row
  • 20 x Chest supported DB Row
  • 20 x Supine grip (palms in) Lat-pulldown

2. Giant Set B, 3 Sets:

  • 20 x Low Cable Bent over Row - barbell as alternative
  • 20 x Hammer Strength High Row
  • 20 x Straight Arm Pulldown

3. 1 set, 60 x Plate Loaded Machine Row
4. 1 set, 80 x Preacher Curl

 

Phase 3-1-GS1 Cable Row - Rev Grip Pulldown - Chest supported row
Phase 3-1-GS2 Cable BOR - High Row- Straight Arm Lat pulldown
Phase 3-1-3 Machine Row x60
Phase 3-1-4 Bicep Curl x80 Jake
 

Day 2 / Workout 2: Chest and Triceps

 

1. Giant set A, 4 sets

  • 20 x DB Incline Chest Press
  • 20 x DB Pec Fly
  • 20 x DB Decline Chest Press
  • 20 x DB Pec fly

2. Giant set B, 3 sets

  • 20 x DB Flat Chest Press
  • 20 x DB Flat Pec Fly
  • 20 x Pec Fly Machine

3. 1 set, 60 x Chest Press Machine
4. 1 set, 80x Skull Crusher

 
Phase 3-2-1 Inc Press-Inc Fly-Dec Press-Dec Fly
Phase 3-2-2 Giant Set Flat Press-Flat Fly-Pec fly machine
Phase 3-2-3 Chest press machine x60
Phase 3-2-4 Skull crushers x80

Day 3 / Workout 3: Legs - quads & Hamstrings

 

1. Giant Set A x 4 sets

  • 40 x 45 Degree Leg Press
  • 20 x Hack Squat
  • 20 x Leg Extension

2. Giant Set B x 4 sets

  • 30 x Seated Hamstring Curls
  • 20 x Prone Hamstring Curls
  • 40 x Lunges (20 each leg)
 
40x Leg Press 20x Hack squat 20x Leg extension
Phase 3-3-2 Giantset B 30 x Seated Hamstrting 20 x Prone Hamstring 40 x (20 each leg) Lunges
Phase 3-3-Legs aftermath
 
 

Day 4 / Workout 4: Shoulders & Calves

 

1. Giant set A, 4 sets

  • 15 x Side lateral raise
  • 15 x Curve lateral raise
  • 15 x Front lateral raise
  • 15 x rear lateral raise

2. Giant set B, 3 sets

  • 20 x Upright Row
  • 20 x Cable Reverse fly
  • 20 x Seated Cable Shoulder Press
  • 20seconds crucifix hold

3. 1 Set 60 x Machine Shoulder Press

 
15 each Side laters Curve laterals Front laterals Rear laterals
20 reps each Upright Row Rear delt cable fly Seated Cable Shoulder Press
60 reps Machine Shoulder Press
100 reps Standing Calf machine