MF HIT Week 3

Get lean - Tri-Sets

Day 1:

Incline Barbell Press 3 x 4
Incline DB Fly 3 x 12
Bench DB Fly 3 x 20

Lying Triceps Extension 2 x 4
Cable Pushdown 2 x 12
Overhead DB Extension 2 x 20

Day 2:

Barbell Squat 3 x 4
Leg Press 3 x 12
Leg Extension 3 x 20

Standing Calf Raise 2 x 12
Seated Calf Raise 2 x 12
Donkey Calf Raise 2 x 12

Day 3:

Seated Overhead Press 3 x 4
DB Lateral Raise 3 x 12
Reverse Pec-Deck Flye 3 x 20

Barbell Shrug 2 x 4
Incline DB Shrug 2 x 12
Behind-the-back SMith Machine Shrug 2 x 20

Russian Twist 2 x 10
Hanging Leg Raise 2 x 10
Cunch 2 x 10

Day 4:

Chin-ups 3 x 4
Seated Row 3 x 12
Straight- Arm Lat Pulldowns 3 x 20

Preacher Curls 2 x 4
Standing Barbell Curls 2 x 12
Hammer Curl 2 x 20