Y3T Week 2 Training Example

Day 1 : Legs (60-100 second rest)

Hack Squats 4 sets x 14-16

Leg Press 4 sets x 14-16

Leg Extensions 4 sets x 14-16

Seated Leg Curl 3 sets x 14-16

Lying Leg Curl (Single Leg) 3 sets x 14-16

Dumbbell Straight Leg Deadlift 3 sets x 14-16

Day 2: Chest/Triceps

Pec Dec 4 sets x 14-16

Smith Machine Incline Press 3 sets x 14-16

Flat Hammer Strength Press 3 sets x 14-16

Skullcrushers 3 sets x 14-16

Rope Tricep Pressdown 3 sets x 14-16

Bench Dips 3 sets x 14-16 reps

Day 3: Rest

Day 4: Back/Biceps

Wide Grip Lat Pulldown 3 sets x 14-16

T-Bar Row 3 sets x 14-16

Deadlifts 3 sets x 14-16

Seated Cable Row 3 sets x 14-16

E-Z Bar Curl 4 sets x 14-16

Dumbell Hammer Curl 4 sets x 14-16

Day 5: Shoulder & Calves

Side Lateral Raise 3 sets x 14-16

Front Lateral Raise 3 x 14-16

Shoulder Press Machine 3 x 14-16

Reverse Pec Dec Machine 3 x 14-16

Standing Calf Press 3 x 14-16

Seated Calf Raise 3 x 14-16