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