Week 1 - 4 : Day 3 (Back, Abs, Forearms & Neck)
Back
60-120 rep Count
1
2
3
4
5
6
7
Barbell Rows
(4 Sets @ 0-20 Reps)
Week 1
Week 2
Week 3
Week 4
Weighted Chin Ups
(3 Sets @ 6-12 Reps)
Week 1
Week 2
Week 3
Week 4
V-Grip Cable Rows
(3 Sets @ 6-12 Reps)
Week 1
Week 2
Week 3
Week 4
Ax Chops
(4 Sets @ 12-15 Reps)
Week 1
Week 2
Week 3
Week 4
Roman Chair Leg Raises
(4 Sets @ 12-15 Reps)
Week 1
Week 2
Week 3
Week 4
Warm Up
X
X
X
X
Set 1
X
X
X
X
Set 2
X
X
X
X
Set 1
X
X
X
X
Set 2
X
X
X
X
Set 3
X
X
X
X
Set 1
X
X
X
X
Abdominals
Set 2
X
X
X
X
Set 3
X
X
X
X
30-60 rep Count
Set 1
X
X
X
X
Set 2
X
X
X
X
Set 3
X
X
X
X
Set 1
X
X
X
X
Forearms
Set 2
X
X
X
X
Set 3
X
X
X
X
30-60 rep Count
Set 1
X
X
X
X
Set 2
X
X
X
X
Set 3
X
X
X
X
Set 1
X
X
X
X
Set 2
X
X
X
X
Set 3
X
X
X
X
30-60 rep Count
Set 1
X
X
X
X
Set 2
X
X
X
X
Set 1
X
X
X
X
Set 2
X
X
X
X
Set 1
X
X
X
X
Set 3
X
X
X
X
Hang Clean
(4 Sets @ 6-8 Reps)
Week 1
Week 2
Week 3
Week 4
Dumbbell Wrist Curls
(3 Sets @ 6-12 Reps)
Week 1
Week 2
Week 3
Week 4
Neck
8
9
10
Neck Extensions
(2 Sets @ 6-10 Reps)
Week 1
Week 2
Week 3
Week 4
Neck Side Curls
(2 Sets @ 6-10 Reps)
Week 1
Week 2
Week 3
Week 4
Neck Side Curls
(2Sets @ 6-10 Reps)
Week 1
Week 2
Week 3
Week 4
Set 3
X
X
X
X
Set 4
X
X
X
X
Set 4
X
X
X
X