Y3T Program - Week 7

With week 6 out of the way it’s on to week 7, which is very similar to week 1 and 4 of the program as it’s a 3 week cycle with a few amendments.

So it’s back to heavier weights and high reps, targeting my 2B fast twitch muscle fibers. On the program you should be looking to increase your weights by 5%-10% from the first/fourth week, however only do this if you can handle the weight and maintain perfect form focusing on the muscles your targeting.

DAY 1 – Quads & Hamstring

EXERCISE	Set #1	Set #2	Set #3	Set #4
Leg extension: 2 warm up sets			XX	XX
Squats: 4 warm up sets
Squats: 4 working sets of 8-10 reps
Hack Squat: 4 working sets of 10-12 reps
Leg extensions: 4 working sets of 8-10 reps
Lying Leg Curl: 4 warm up sets
Lying Leg Curl: 4 working sets of 8-10 reps
Stiff-legged dumbbell deadlift: 4 working sets of 8-10 reps
Seated leg Curl: 2 working sets of 8-10 reps

DAY 2 – Chest & Triceps

EXERCISE	Set #1	Set #2	Set #3	Set #4
Incline Dumbbell Press: 3-4 warm up sets
Incline Dumbbell Press: 4 working sets of 8-10 reps
Incline Dumbbell Flyes: 3 working sets of 8-10 reps				XX
Machine Bench Press: 3 working sets of 8-10 reps				XX
Straight Bar Triceps Pushdown: 3 warm up sets				XX
Straight Bar Triceps Pushdown: 4 working sets of 8-10 reps
Seated Triceps Extension: 4 working sets of 8-10 reps

DAY 3 – Rest

DAY 4 – Back & Biceps

EXERCISE	Set #1	Set #2	Set #3	Set #4
Wide-grip pulldowns: 4 Warm up sets
Wide-grip pulldowns: 3 working sets of 8-10 reps				XX
T-Bar row: 3 working sets of 8-10 reps				XX
Rack pulls: 3 working sets of 8-10 reps				XX
Seated cable row: 3 working sets of 8-10 reps				XX
Barbell Curl: 4 warm up sets
Barbell Curl: 4 working sets of 8-10 reps
Standing Dumbbell Curl: 4 working sets of 8-10 reps

DAY 5 – Shoulders & Calves

EXERCISE	Set #1	Set #2	Set #3	Set #4
Side lateral raise: 4 warm up sets
Side lateral raise: 3 working sets of 8-10 reps				XX
Push press: 3 working sets of 8-10 reps				XX
Upright barbell row: 3 working sets of 8-10 reps				XX
Dumbbell bent-over raise: 3 working sets of 8-10 reps				XX
Standing Calf raise: 4 warm up sets
Standing Calf raise: 4 working sets of 8-10 reps
Seated calf raise: 4 working sets of 8-10 reps