Visual Impact / Athlean-x Phase III Week 3 –Day 5 –Chest, Back & Abs (Wk 17 – Day 16)

Hey Folks,

 

Day 5 here:

 

Chest
Chest Press – 5 sets – 2 – 4 reps					DB Press to neck – 5 sets – 2 – 4 reps
Set 1 – 4 reps –		55 Kg and Barbell			Set 1 – 4 reps –		25.6 Kg DB’s
Set 2 – 3 reps –		56.25 Kg and Barbell			Set 2 – 3 reps –		25.6 Kg DB’s
Set 3 – 3 reps –		57.5 Kg and Barbell			Set 3 – 3 reps –		26.2 Kg DB’s
Set 4 – 2 reps –		58.7 Kg and Barbell			Set 4 – 2 reps –		26.2 Kg DB’s
Set 5 – 2 reps –		60 Kg and Barbell			Set 5 – 2 reps –		26.2 Kg DB’s
Back
One Arm DB Rows – 5 sets – 2 – 4 reps each side					Chin Ups – 5 sets – 5 reps slow reps
Set 1 – 4 reps –		32.4 Kg DB			Set 1 – 4 reps –		Over hand
Set 2 – 3 reps –		32.4 Kg DB			Set 2 – 3 reps –		Sup, Pro
Set 3 – 3 reps –		35 Kg DB			Set 3 – 3 reps –		Pro, Sup
Set 4 – 2 reps –		35.6 Kg DB			Set 4 – 2 reps –		Chin
Set 5 – 2 reps –		36.2 Kg DB			Set 5 – 2 reps –		Palms Facing
Abs
Hanging Knee raises					Physioball Rollouts
Set 1 – 5 Reps					Set 1 – 10 reps –
Set 2 – 5 Reps					Set 2 – 10 reps –
Set 3 – 5 Reps					Set 3 – 10 reps –
Set 4 – 5 Reps
Set 5 – 5 Reps

 

Train hard, expect success, have fun!!

Check out my new site here: www.expectsuccessfitness.com

Oscarbites

 

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