Day 3 – 12 Week Workout Plan

Im pretty sore after this workout and still sore from the leg workout (previous post), the supersets were definitely a challenge especially at the end trying to do 30 reps at the preacher machine. I recommend lifting about 30%-50% less from what you normally do because your not going to make it to the end with all of the supersets especially with the dumbbell curl supersets. The key is to get the reps completed not to see how heavy you can lift. 

Preworkout meal – I started putting oatmeal in with my protein shake because sometimes I’m just not hungry in the morning and I need to get some type of slow burning carb in me before I go to the gym

Vitamins and Muscle Pharm Recon 1/2 scoop

Morning shake – 1/4 cup oatmeal, 2 scoops of muscle pharm protein, 1 banana, 1 1/2 cups almond milk. I normally eat the oatmeal separate but I actually prefer mixing it in with shake. You can add honey I try to avoid added sugar especially when eating a banana they are already naturally high in sugar which is good for working out but not for a rest day.

Postworkout -1/2 scoop muscle pharm Recon, BCAA (immediately after workout), 30 minutes after workout 2scoops muscle pharm protein powder with almond milk

Snack – 2 mini chicken sliders wrapped in a low carb tortilla with hot salsa. If you can find the mini chicken sliders in the meat department of your grocery store I highly recommend them 2 sliders is 135 calories with about 40 grams of protein.

Snack – Plain chobani greek yogurt

Dinner – Chicken sliders with tortilla wrap and salsa broccoli brown rice.



Arnold Cheat Curls with Straight Bar – 6 x 8 95lb ( I struggled at the end my form was falling apart)

Incline French Press – 6 x 8 50lb


Incline Alternating Dumbbell Curls – 8 x 5 second twist than 4 more 20lb

Straight Bar Pushdowns – 20 full reps followed by 20 1/4 reps 40lb


Bench Dips – 6 x Failure I used the assisted dip machine

Preacher Curl Machine – 3 x 30 45 lbs

3 thoughts on “Day 3 – 12 Week Workout Plan

  1. How do you do these exercises?

    Incline Alternating Dumbbell Curls – 8 x 5 second twist than 4 more 20lb

    Straight Bar Pushdowns – 20 full reps followed by 20 1/4 reps 40lb

    • The incline dumbbell curls is done on an incline bench I recommend using 10-15 pounds less than what you normally do. Do 5 reps each arm alternating on the last rep let both arms hang and twist at the bottom (count to 12). The twisting gets the blood flowing. After counting do 4 more reps on each arm. The push downs is just taking a straight bar on a cable machine and down push downs working the triceps. The exercise becomes challenging by the third set reduce your weight so you can do all the sets and reps. I’ll post a video too to help anyone else out.

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