Phase III

(Weeks 5-8)
During this phase the push, pull, legs emphasis remains the same but new exercises are introduced and fewer reps are done. Rest 2-3 minutes between sets.
Day 1
Exercise Sets Reps Intensity
BB Power Shrug + Behind the Neck Push Press + Good Morning 3 4/4/4 50% 1RM
DB Decline Bench Press 3 6 85% 1RM
DB Pullover 2 8
BB Lying Triceps Extension 2 8-10
Leg Press 3 6
Stiff Leg Deadlift 2 8-10
Wide Grip Pull-up 3 6
Rotator Cuff Exercises 1 10
Ab Exercises