Y3T Week 3 Training Example

Day 1 : Legs (Rest dependent on exercise but 60-90 seconds between normal sets)

Leg Extension 3 triple drop sets x 30-40 reps

Smith Machine Squats 2 sets x 20-30

Lunges 2 sets x 40 reps each leg

Leg Press 2 double drop sets 20-25

Lying Leg Press 3 sets 20-25 drop set

Smith Machine Stiff Leg Deadlift 2 sets 20-25

Day 2: Chest/Tricpes

Smith Machine Incline Press 3 triple drop sets x 15

Cable Crossover 3 triple drop sets x 15-20 reps

Flat machine Press 3 sets 15-20 reps

Tricep Pressdown 3 triple drop sets x 15-20

Tricep Kickback 3 triple drop sets x 15-20

Rope Overhead Tricep Extension 3 sets x 20-25

Day 3: Rest Day

Day 4: Back/Biceps

Low Row Hammer Strength Machine 2 triple drop sets x 15-20

Wide Grip Lat Pulldown 2 triple drop sets x 15-20

Cable Row 3 sets x 20-25

Cable Pullover 3 triple drop sets x 15-20

Dumbbell Curl 3 x 20-25

Preacher Curl 2 triple drop sets x 20-25

Day 5: Shoulder/Calves

Side Lateral Raise 2 triple drop sets x 15-20

Machine Shoulder Press 3 x 15-20

Front Raise 2 triple drop sets x 15-20

Reverse Pec Dec 2 triple drop sets x 15-20

Seated Calf Raise 2 drop sets x 20-25

Standing Calf 2 triple drop sets x 20-25