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Workout written out:
Chest
Bench press/wide grip: 6 -8 sets, 10 - 12 reps
Flyes: 8 sets, 8 -12 reps
Pullovers: 6 sets, 10 - 12 reps
Back
Wide grip chins: 6 sets, reps - as many as possible
One arm rowing: 8 sets, 10 reps
Biceps
Alternate dumbbell curls: 6 sets, 12 reps
Concentration curls w/dumbbell: 8 sets, 10 reps
Lying concentration curls w/barbell: 8 sets, 12 reps
Triceps
*Pressdowns: 6 sets, 10 reps
*French press w/dumbbell: 8 sets, 10 reps
*Dips w/weight: 6 sets, 10 reps
*Performed as a tri-set
Thighs
Leg press: 6 sets, 10 - 15 reps
Leg extensions: 5 sets, 20 reps
Leg curls: 5 sets, 12 reps
Calves
Standing calf machine: 8 sets, 12- 20 reps
Shoulders
Seated press behind neck: 6 sets, 10 reps
Laterals: 5 sets, 12 reps
One arm dumbbell press: 5 sets, 12 reps
Waist
Situps
Twists
Knee raises
5 cycles - doesn't count reps, goes for burns
Method
Monday and Thursday: Chest, Back, Biceps & Triceps
Tuesday and Thursday: Thighs, Calves & Shoulders
Waist is done each workout day
Source:
3 More Reps book, page 125
Source:
3 More Reps book, pages 114, 124 and 125