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RSP Chiseled Phase 3: Day 40

Kill it in the gym today—you won't be back until next week!

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Today is the last day you'll spend in the gym during Phase 3, so give it all you've got. Start out with your 75 pull-ups, but break them up into whatever set and rep scheme works best for you.

As usual during this phase, you'll be shooting for a 4RM, and today's is the bent-over V-bar row. Your goal today is to beat last week's 4RM, but do you remember what that number was?

That's where a workout journal comes in handy. Whether you track your workouts online using the BodySpace app, or simply jot them down in a notebook, keeping records will help you make sure you're always getting stronger. And that's why you're doing this, right?



75 reps
Pullups Pullups


Bent-over V-bar row

5 sets of 4 reps, increase weight each set, 60 sec. rest between sets
Bent-over V-bar row Bent-over V-bar row


Wide-grip lat pull-down

4 sets of 8 reps, 60 sec. rest between sets
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown


Seated cable row

4 sets of 8 reps, 60 sec. rest between sets
Seated Cable Rows Seated Cable Rows


Rear-delt machine fly

4 sets of 10 reps, 30-45 sec. rest between sets
Rear-delt machine fly Rear-delt machine fly


Incline bench barbell row

4 sets of max reps, 30-45 sec. rest between sets
Incline bench barbell row Incline bench barbell row

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