• Week 3 (Intermediate)

  • Intermediate

  • Contributed by: Dennis Stupka-Fisk

    • Arms and Shoulders (Week Three) (1/3)

  • Intermediate

  • Behind-The-Neck Press - Barbell
    3 sets × 6 reps, 1m rest
  • Shrug - Dumbbell
    3 sets × 6 reps, 1m rest
  • Side Deltoid Raise - Dumbbell
    3 sets × 6 reps, 1m rest
  • French Curl - EZ Curl Bar
    3 sets × 6 reps, 1m rest
  • Preacher Curl - EZ Curl Bar
    3 sets × 6 reps, 1m rest
  • Forearm Curl - Dumbbell
    3 sets × 6 reps, 1m rest
  • Reverse Forearm Curl - Dumbbell
    3 sets × 6 reps, 1m rest

    • Butt, Thighs, and Legs (Week Three) (2/3)

  • Intermediate

  • Hack Squat - Barbell
    3 sets × 6 reps, 1m rest
  • Leg Curl - Lever
    3 sets × 6 reps, 1m rest
  • Leg Extension - Lever
    3 sets × 6 reps, 1m rest
  • Heel Raise - Lever
    3 sets × 6 reps, 1m rest
  • Ankle Flexion with Weight Plate - Bodyweight/Weighted
    3 sets × 6 reps, 1m rest
  • Stationary Lunge - Dumbbell
    3 sets × 6 reps, 1m rest

    • Chest, Abs, and Back (Week Three) (3/3)

  • Intermediate

  • Decline Bench Press - Barbell
    3 sets × 6 reps, 1m rest
  • Dumbbell Fly - Dumbbell
    3 sets × 6 reps, 1m rest
  • Good Morning - Barbell
    3 sets × 6 reps, 1m rest
  • One-Arm Dumbbell Row - Dumbbell
    3 sets × 6 reps, 1m rest
  • Dumbbell Trunk Twist - Dumbbell
    3 sets × 6 reps, 1m rest
  • Oblique Trunk Rotation with Weight Plate - Bodyweight/Weighted
    3 sets × 6 reps, 1m rest
  • Dumbbell Side Bend - Dumbbell
    3 sets × 6 reps, 1m rest
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