Wannabebig Routine 3

This routine combines the first and second routines repetition schemes together.

The routine has been designed so that each week you will alternate the repetition range so that you’re working in all of the rep ranges that are used generally for hypertrophy and strength. For example, in week one you’ll be alternating between 6 and 10 repetitions. In the second week, it is suggested that you use 8 and 12 repetitions. All sets are taken to failure except for the exercises that have an asterix placed in front of them.

Day 1 - Chest & Back

• Incline Dumbbell Press 2 x 6, 10
• Flat Flys 2 x 6, 10
• Dips 2 x 6, 10
• Close Underhand Grip Chins 2 x 6, 10
• High Cable Row 2 x 6, 10
• * Deadlift 2 x 6, 10

Day 2 - Rest

Day 3 - Legs

• Squat 2 x 6, 10
• Lunges (walking lunges using dumbbells) 2 x 6, 10
• Leg Extensions 2 x 6, 10
• Calves 2 x 10, 25

Day 4 - Rest

Day 5- Shoulders/Biceps/Triceps

• Standing Military Press 2 x 6, 10
• Lateral Raises 2 x 6, 10
• Triceps Dumbbell Close Grip Press 2 x 6, 10
• Cable Press Downs 2 x 6, 10
• Barbell Curl 2 x 6, 10
• Concentration Curl 2 x 6, 10

Written by Maki Riddington

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