Y3T Week 1 Training Example

Day 1 : Legs (90-120 second rest)

Squats 4 sets x 6-10 reps

Hack Squats 4 sets x 6-10

Leg Extensions 4 sets x 6-10

Leg Curls 4 sets x 6-10

Dumbbell Straight Leg Deadlifts 4 x 6-10

Wide Stance Deep Range of Motion Leg Press 4 x 6-10

Day 2: Chest/Triceps

Incline Dumbbell Press 4 sets x 6-10 Reps

Flat Hammer Strength Chest Press 4 sets x 6-10

Dips (Chest focus) 4 sets x 6-10

Dumbbell Flyes 4 sets x 6-10

Tricep Pushdown 4 sets x 6-10

Close Grip Bench Press 4 sets x 6-10

Day 3: Rest

Day 4: Back/Biceps

Wide Lat Pulldowns 4 sets x 6-10

T-Bar Row (Chest Supported) 4 sets x 6-10

Deadlifts 4 sets x 6-10

Cable Row 4 sets x 6-10

EZ Bar Curl 4 sets x 6-10

Hammer Curl (dumbbell) 4 x 6-10

Day 5: Shoulders & Calves

Side Lateral Raise (Cable or Dumbbell) 4 sets x 6-10

Military Press (Stand or Sit) 4 sets x 6-10

Front Raise (Cable or Dumbbell) 4 sets x 6-10

Seated Bent Over Raise (Dumbbell) 4 sets x 6-10

Day 6: Rest

Day 7: Rest