Loading Phase: Week 3: Day 3 and 6 - Chest and Back

A brutal week in the gym - there is no other word that describes the Loading Phase -- especially into the second week. One more week to go before we move to three weeks of the Growth Phase.

If you are a reader of this blog, you know the Loading Phase involves 6 days week in the gym with a staggering number of sets each day. There are three different routines, each done twice a week. Today was the second "Day 3 -- Chest and Back."

With abdominals, it was 39 sets.

So exhausted at the end of this six days, I'm going back later today and get in my cardio.

Here's the routine from today:

Day 3 – Chest & Back (Wednesday/Saturday)

Superset:
Incline Dumbbell Bench Press 4 sets x 10-12 reps (No rest)
Wide Grip Pull-up to Front (Palms facing away from you) 4 sets x 10-12 reps (1 minute rest)

Superset:
Chest Dips 4 sets x 10-12 reps (No rest)
Close Grip Pull-up (Palms facing you) 4 sets x 10-12 reps (1 minute rest)

Superset:
Dumbbell Shrugs 3 sets x 10-12 reps
External Rotations (for strengthening of the rotator cuff) 3 sets x 15-20 reps

Superset:
Leg Raises 4 sets x 25 reps (30 second rest)
Crunches 4 sets x 25 reps (30 second rest)

Superset:
One Arm Dumbbell Rows 3 sets x 10-12 reps (No rest)
Dumbbell Bench Press 3 sets x 10-12 reps (No rest)
Knee-Ins 3 sets x 25 reps (1 minute rest)

I have a new recipe I've filmsd and will be editing this weekend and hope to put it up tomorrow.

Have a great day, train hard, and diet harder,

jim