Dacia Braxton
Oct 11, 2018 · 3 min read

THE WORKOUTS, PHASE 3: WEEKS 11–12

muscle growth
muscle growth

* Click each workout for a video demonstration.

WEEK 11 — MONDAY

SQUAT: 5 collections, 5 * associates, 3 minutes. rest, 40% -60% 1RM load

BENCH PRESS: 5 sets, 5 * representatives, 3 min. rest, 40% -60% 1RM load

DEADLIFT: 5 collections, 5 * associates, 3 min. rest, 40% -60% 1RM load

*’ Maximal intended velocity associates’, using light weight (40% -60% of 1RM explosively.

WEEK 11 — WEDNESDAY

SQUAT: 3 sets, 3–5 reps, 4 min. remainder, > 90% 1RM load

BENCH PRESS: 3 collections, 3–5 representatives, 4 minutes. rest, > 90% 1RM load

DEADLIFT: 1 collections, 3–5 reps, 4 min. remainder, > 90% 1RM load

PULLUP: 1 sets, 3–5 representatives, no rest, > 90% 1RM load

superset with

DIP: 1 collections, 3–5 representatives, 4 minutes. remainder, > 90% 1RM load

BARBELL BENTOVER ROW: 1 sets, 3–5 associates, 4 min. rest, > 90% 1RM load

DUMBBELL SHOULDER PRESS: 1 collections, 3–5 representatives, 4 minutes. remainder, > 90% 1RM load

BARBELL CURL: 1 collections, 3–5 reps, no rest, > 90% 1RM load

superset with

LYING TRICEPS EXTENSION: 1 sets, 3–5 associates, 4 min. remainder, > 90% 1RM load

WEEK 11 — FRIDAY

SQUAT: 5 sets, 5 * reps, 3 min. remainder, 40% -60% 1RM load

BENCH PRESS: 5 sets, 5 * reps, 3 min. remainder, 40% -60% 1RM load

DEADLIFT: 5 collections, 5 * reps, 3 min. rest, 40% -60% 1RM load

*’ Topmost intended speed associates’, using light weight (40% -60% of 1RM explosively.

muscle building diet
muscle building diet

Note: For each exercise in this workout you’ll do three ultimate attempts at a 1RM adhering to a proper warmup and also progressing to heavy weight. Count the heaviest weight completed as your 1RM for that exercise.

WEEK 12 — MONDAY

SQUAT: 3 collections, 3–5 representatives, 4 min. remainder, > 90% 1RM load

BENCH PRESS: 3 sets, 3–5 representatives, 4 min. remainder, > 90% 1RM load

DEADLIFT: 1 collections, 3–5 reps, 4 min. remainder, > 90% 1RM load

PULLUP: 1 collections, 3–5 reps, no remainder, > 90% 1RM load

superset with

DIP: 1 sets, 3–5 reps, 4 minutes. rest, > 90% 1RM load

BARBELL BENTOVER ROW: 1 sets, 3–5 representatives, 4 minutes. remainder, > 90% 1RM load

DUMBBELL SHOULDER PRESS: 1 sets, 3–5 representatives, 4 min. remainder, > 90% 1RM load

BARBELL CURL: 1 collections, 3–5 reps, no rest, > 90% 1RM load

superset with

LYING TRICEPS EXTENSION: 1 collections, 3–5 reps, 4 min. rest, > 90% 1RM load

WEEK 12 — WEDNESDAY

SQUAT: 5 sets, 5 * reps, 3 minutes. rest, 40% -60% 1RM load

BENCH PRESS: 5 collections, 5 * representatives, 3 min. remainder, 40% -60% 1RM load

DEADLIFT: 5 collections, 5 * representatives, 3 min. remainder, 40% -60% 1RM load

*’ Topmost designated rate associates’, making use of lightweight (40% -60% of 1RM explosively.

WEEK 12 — FRIDAY

SQUAT: 3 sets, 1 representative, 5 min. remainder, 1RM load

BENCH PRESS: 3 sets, 1 associate, 5 min. rest, 1RM load

DEADLIFT: 3 collections, 1 rep, 5 min. rest, 1RM load

workout routines
workout routines

Note: For each exercise in this workout you’ll do three optimum attempts at a 1RM following a proper warmup and advancing to heavy weight. Count the heaviest weight completed as your 1RM for that exercise.

Return to the CLEAR RESULTS CHALLENGE.

Dacia Braxton

Written by

Physical Therapist and Fitness Consultant. I bring you some Amazing Bodybuilding exercises along with high protein tips and workouts for health and weight loss

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