Phase 3 Strength Workouts

DAY 1

Superset 1:
Lat Pulldown: 1 x 10, 1 x 8, 1 x 6 @ 105-110-115 lbs.
Leg Extension: 1 x 10, 1 x 8, 1 x 6 @ 55-60-65 lbs. each leg

Superset 2:
Leg Curl: 1 x 10, 1 x 8, 1 x 6 @ 100-105-110 lbs.
Dumbell Pullover: 1 x 10, 1 x 8, 1 x 6 @ 40-42.5-45 lbs.

Superset 3:
Bench Press: 1 x 10, 1 x 8, 1 x 6 @ 55-60-65 lbs. w/dumbells
Squats: 1 x 10, 1 x 8, 1 x 6 @ 90-100-110 lbs. single leg

Superset 4:
Lateral Dumbbell Raise: 2 x 12-15 @ 17.5 lbs.
Calf Raises: 2 x 12-15 @ 40-45 lbs. each leg

Superset 5:
Backward Lunges: 2 x 12-15 @ 25 lbs. each leg
Bicep Curl: 2 x 12-15 @ 25 lbs. each arm

Superset 6:
Tricep Extension: 2 x 12-15 @ 25 lbs. cable pulldown
Leg Press: 2 x 12-15 @ 270 lbs.

DAY 2

Superset 1:
Lat Pulldown: 2 x 12-15 @ 95 lbs.
Leg Extension: 2 x 12-15 @ 50 lbs. each leg

Superset 2:
Leg Curl: 2 x 12-15 @ 35 lbs. each leg
Dumbell Pullover: 2 x 12-15 @ 35 lbs.

Superset 3:
Bench Press: 2 x 12-15 @ 50 lbs. w/dumbells
Squats: 2 x 12-15 @ 70-80 lbs. single leg

Superset 4:
Lateral Dumbbell Raise: 1 x 10, 1 x 8, 1 x 6 @ 17.5-20-22.5 lbs.
Calf Raises: 1 x 10, 1 x 8, 1 x 6 @ 50-55-60 lbs. each leg

Superset 5:
Backward Lunges: 1 x 10, 1 x 8, 1 x 6 @ 30-32.5-35 lbs. each leg
Bicep Curl: 1 x 10, 1 x 8, 1 x 6 @ 30-32.5-35 lbs. each arm

Superset 6:
Tricep Extension: 1 x 10, 1 x 8, 1 x 6 @ 17.5-20-22.5 lbs. each arm
Leg Press: 1 x 10, 1 x 8, 1 x 6 @ 360-360-410 lbs.