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Phase 3

Week 1,2,3 - Day 1

Barbell Incline Press- 3 sets - 8 -10 reps Dumbbell Flat Fly - 3 sets - 12 - 15 reps Cable Crossover Decline Press - 3 sets - 10 - 12 reps Arnold Press - 3 sets 8 - 10 reps Dumbbell Lateral Raise - 3 sets - 12 to 15 reps Face Pull- 3 sets - 8 to 10 reps Close Grip Bench Press - 3 sets - 8 to 10 reps Bench Dip - 3 sets - 10 to 12 reps Cable Rope Pulldown - 3 sets - 12 - 15 reps

Phase 3

Week 1,2,3 - Day 2

Leg Press - 3 sets - 8 -10 reps Leg Extension - 3 sets - 10 - 12 reps Lying Leg Curls - 3 sets - 12 - 15 reps Dumbbell Split Squat - 3 sets - 10 - 12 reps (each side)Standing Calf Raise - 3 sets - 15 to 20 reps Seated Calf Raise - 3 sets - 15 to 20 reps Reverse Crunch - 3 sets - To Failure Crunch - 3 sets - To Failure Plank - 2 sets - 60 secs

Phase 3

Week 1,2,3 - Day 3

Wide Grip Lat Pulldown - 3 sets - 8 - 10 reps Seated machine row - 3 sets - 10 - 12 reps Dumbbell One Arm Bent Over Row - 3 sets - 10 - 15 reps (each side)Barbell Shrug - 3 sets 8 - 10 reps Barbell Preacher Curl - 3 sets - 8 to 10 reps Dumbbell Hammer Curl - 3 sets - 10 to 12 reps High Cable Curl - 3 sets - 12 to 15 reps Barbell Wrist Curl - 3 sets - 10 to 12 reps

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