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Friday, February 20, 2015

12 Week Plan - Gym Edition - Phase 1 - Day 3

Day 3, here we go. Nice end to the first week of phase 1, getting into the groove of things and Brandon is pretty much over the last bit of the flu.

Shooting a huge batch of Single Exercise Tutorial videos to go along with the 12 Week Plan and also in the final stages of setting up a new routine for our Food Videos as well so look for weekly food videos in the near future!

FRONT SQUATS

5 Sets

  • 15 Reps - 135 lbs
  • 12 Reps - 155 lbs
  • 10 Reps - 185 lbs
  • 8 Reps - 225 lbs
  • 6 Reps - 245 lbs



T-BAR ROWS

5 Sets



  • 12 Reps - 90 lbs
  • 10 Reps - 115 lbs
  • 8 Reps - 135 lbs
  • 8 Reps - 135 lbs
  • 6 Reps - 160 lbs


DIPS (Bodyweight)

5 Sets




  • 15 Reps



 UPRIGHT ROWS

5 Sets

  • 15 Reps - 135 lbs
  • 12 Reps - 145 lbs
  • 10 Reps - 155 lbs
  • 8 Reps - 165 lbs
  • 8 Reps - 165 lbs




GLUTE BRIDGES

3 Sets




  • 10 Reps - 100 lbs



STANDING CALF RAISE

3 Sets




  • 15 Reps - 180 lbs


RUSSIAN TWISTS

3 Sets




  • 30 Reps (15 Each Side) - Holding 10 lb plate



WORKOUT SUMMARY