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Program: BIG 3

  • Phase: 1
  • Weeks: 1-4
  • DAY 1, DAY 2, REST, DAY 3, DAY 4, REST, REST
Day 1
Day 2
Day 3
Day 4

DAY 4: (BENCH 2)

1

Incline BB Press

Note:45-60 deg incline. Allow arch but not as much as standard barbell press technique. ~90-120s rest

SETS: 3

REPS: 12

RPE (Weeks 1-4): 6,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

2A

High Incline DB SH Press

Note: Keep back flat on bench and ribs compressed. ~120-180s rest

SETS: 4

REPS: 8

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

2B

Floor Seated Row

Note: Keep chest in contact with bench and ribs compressed. ~120-180s rest

SETS: 4

REPS: 10

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

3A

Dip

Note: Chase that pump.

SETS: 3

REPS: 8

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

3B

SA 45-Deg Bench Lat Pulldown

Note: Keep ribs compressed, only elevate upper arm around 20 degrees above parallel. ~120-180s rest

SETS: 3

REPS: 15

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

4

SA OH Triceps Extension

Note: Reach elbow out (don’t let weight pull you back) ~90s rest

SETS: 3

REPS: 12es

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

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