Seated or Standing Barbell Military Press – Warm-up sets and then 3 working sets Optional: Barbell Shrugs – 2 working setsĪlternating Dumbbell Curl – 3 working setsīarbell Squat – Warm-up sets and then 3 working sets Wide-Grip Pull-Up or Chin-Up – 3 working sets (4 to 6 reps per set, weighted if possible) Incline Barbell Bench Press – Warm-up sets and then 3 working setsįlat Barbell Bench Press – 3 working setsĭip (Chest Variation, weighted if possible) – 3 working setsīarbell Deadlift – Warm-up sets and then 3 working sets Here’s an example of an “Option A” three-day week: In terms of number of sets, this should involve 6 to 9 sets for both chest and shoulders and 3 sets for triceps. In Option B, your “Push” day consists of training your chest, shoulders, triceps, and calves, in that order. Your final day consists of 9 sets for legs and 6 to 9 sets for shoulders (yes, this is hard). In Option A, your first and second days consist of 9 working sets for your major muscle groups (chest and back, respectively) and 6 for your minor groups (triceps and biceps). Neither of these templates is necessarily better than the other. If you’re going to train three days per week, you have two templates to choose from. I have the book & he spells it all out for you?
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