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Shortcut To Size: Phase 3, Week 12, Day 78
SHAREDay 78: Chest/Triceps/Calves
Barbell Bench Press - Medium Grip
4 sets of 3-5 reps
Drop set on final set
Incline Dumbbell Press (Reverse-Grip)
3 sets of 3-5 reps
Drop set on final set
Incline Dumbbell Flyes
3 sets of 3-5 reps
Drop set on final set
Cable Crossover
3 sets of 3-5 reps
Drop set on final set
Triceps Pressdown
4 sets of 3-5 reps
Drop set on final set
One-Arm Overhead Cable Triceps Extension
3 sets of 3-5 reps
Drop set on final set
Close-Grip Barbell Bench Press
3 sets of 3-5 reps
Drop set on final set
Standing Calf Raises
4 sets of 6-9 reps
Drop set on final set
Seated Calf Raise
4 sets of 6-9 reps
Drop set on final set
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Shoeboxhero
Slightly worried that all 12 weeks shows the same workouts over and over... should I be mixing up the chest , biceps and so on? or just stick exactly to the plan?
- Body Stats
- ht: 5'9"
- wt: 191 lbs
- bf: 18.0%
reklawrnnr
I've pretty much just stuck to the plan and have seen consistent gains in strength and size. It might seem kinda boring, but it does the job if you keep track and keep increasing the weight.
Personally, I was attracted to this workout BECAUSE it was simple and straight forward. Good luck!
- Body Stats
- ht: 5'11"
- wt: 181 lbs
- bf: 12.5%
tuhsteh
each phase has a slightly different plan, but it's the same pattern. So far, i've been consistently gaining after the shocking huge gain the first week. Power and weight is going up almost straight line.
- Body Stats
- ht: 6'1"
- wt: 202 lbs
- bf: 20.0%
drodgers
Shoeboxhero - I'm on week 12 starting Monday, and I assure you - you will not get bored. First, though the workouts do keep the same basic ideas and the same major lifts, there are slight changes each month if you look closely). But the dynamic change in this workout is in the revolving reps. Even though the exercises stay pretty similar for three months, pretty much no two workouts have been the same. Me and my training buddy have both made some incredible gains.
- Body Stats
- ht: 5'10"
- wt: 185 lbs
- bf: 11.0%
drawingonthesun
Hey Jim, Im finishing up the work out and am seeing results and liking the progression. One question I have had is about the Cable Crossover.
For the cable crossover exercise, how high should I set the cables?? Ive found that setting med-high works for me, while setting them low is much harder but doesn't feel right.
I look forward to your input. Thx
- Body Stats
- ht: 5'10"
- wt: 177 lbs
- bf: 15.0%
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