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DOA
09-07-2009, 04:06 PM
Now i know i have not been posting my SPBR log for a while but went on with the program until last firday the 4th of September.

I am starting one of IA's sample 3 day routines

It looks like such, the weights are what i think i can do if i can't i lower the weigth if i can do more i up the weight as simple as that.

DAY 1 Week 1
Dips 3 x 8 BW
Incline Bench Press 3 x 6 125lbs
Lateral Front Raises 4 x 8 20lbs
Tricep Pushdowns 3 x 8 60lbs

Day 2 Week 2
Pullups 3 x 8 BW
Barbell Row 3 x 8 150lbs
Dumbbell Curl 3 x 10 35lbs
Weighted Situps 3 x 10 35lbs

Day 3 Week 1
Squat 3 x 6 200lbs
Leg Press 2 x 15 250lbs
Good-Mornings 2 x 8 135lbs
Leg Press Calf Raises 1 x 15, 1 x 30 255lbs, 200lbs

Day 1 Week 2
Bench Press 3 x 6 150lbs
Incline Cumbbell Press 2 x 10 60lbs
Military Dumbbell Press 3 x 10 55lbs
Overhead Dumbbell Extension 3 x 8 60lbs

Day 2 Week 2
Chinups 4 x 8 BW
Dumbbell Row 3 x 10 60lbs
Barbell Curl 3 x 8 75lbs
Reverse EZ Curl 2 x 10 EZ Curl + 20lbs
Reverse Crunches 2 x 15 BW

Day 3 Week 2
Deadlift 1 x 8 200lbs
Barbell Hack Squat 2 x 8 115lbs
Glute Ham Raise 3 x 8 BW
Leg Press Calf Raise 3 x 15 200lbs

I will be starting this routine September 21st