4WBW: Week 3: Day 18

Week 3: Three-Day Split: Push, Pull & Legs

The premise this week is that we will work on all “pulling” muscles one day, “pushing” muscles another day, and a leg day. This will have us working out 6 days a week with one rest day.

Day 18: Push

  1. Incline Barbell Bench Press (4 sets; 10/10/12/15 reps) – 12#
  2. Dumbbell Flye (4 sets; 10/10/12/15 reps) – 12#
  3. Overhead Dumbbell Press (4 sets; 10/10/12/15 reps) – 12#
  4. Smith Machine Upright Row (4 sets; 8/8/10/12 reps) – 48# on the pulley machine
  5. Lying EZ-Bar Triceps Extension (3 sets; 10/12/15 reps) – 12#
  6. Dumbbell Kickback (3 sets; 10/12/15 reps) – 12#

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

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