During week 3 you will be working with a slightly higher rep range and moderately heavy weight. Rest about 2-3 minutes between most sets. Do not train to failure. Stop each set when you feel like you may fail on the next rep. When you can perform 12 reps on a given set, add weight the next time you perform that exercise.
Day 1
Chest, Biceps and Abs
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 30
Sets: 3 Rep Goal: 30
Day 2
Quads, Hamstrings and Calves
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Day 3 - rest day
Description is empty
No exercises
Day 4
Shoulders, Triceps and Abs
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 60
Sets: 3 Rep Goal: 60
Day 5
Back, Traps and Forearms
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Sets: 3 Rep Goal: 10-12
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises