THT3day6-8Reps

7/23/2019 THT3day6-8Reps

1/9

Set MONDAY & FRIDAY WORKOUT Week 1

Monday

LEGS REST AFTER SET REP RANGE Weight Reps

3 mins 6 to 8

3 mins 6 to 8

CHEST

2 mins 6 to 83 mins 6 to 8

CALVES

2 mins 6 to 8

2 mins 6 to 8

ABS

2 mins 6 to 8

2 mins 6 to 8

SHOULERS

2 mins 6 to 8

2 mins 6 to 8

B!CEPS

2 mins 6 to 8

3 mins 6 to 8

LATS

2 mins 6 to 8

3 mins 6 to 8

TR!CEPS

2 mins 6 to 8

3 mins 6 to 8

TRAPS

2 mins 6 to 8

2 mins 6 to 8

WR!STS

Done! 6 to 8

* or Leg Presses

"st S#$ats %

&nd S#$ats %

'(d e)*ine $+,,e** Ben)h P(ess-th e)*ine $+,,e** Ben)h P(ess

.th Ca*/ Raises

0th Ca*/ Raises

1th Weighted Reverse Crunches

2th Weighted Reverse Crunches

3th Overhead Press

"4th Overhead Press

""th Seated !n)*ine $+,,e** C$(*s

"&th Seated !n)*ine $+,,e** C$(*s

"'th Seated Cabe Ros

"-th Seated Cabe Ros

".th T(i)ep Ca,*e P$sh o5ns

"0th T(i)ep Ca,*e P$sh o5ns

"1th Sh($gs

"2th Sh($gs

"3th B W(ist C$(*
http://www.musclehack.com/how-to-do-barbell-squats/http://www.musclehack.com/how-to-do-barbell-squats/http://www.musclehack.com/how-to-do-decline-dumbbell-bench-press-for-a-big-chest/http://www.musclehack.com/how-to-do-decline-dumbbell-bench-press-for-a-big-chest/http://www.musclehack.com/build-muscular-calves-with-calf-raises/http://www.musclehack.com/build-muscular-calves-with-calf-raises/http://www.musclehack.com/reverse-crunches/http://www.musclehack.com/reverse-crunches/http://www.musclehack.com/military-press-overhead-press-video-tutorial/http://www.musclehack.com/military-press-overhead-press-video-tutorial/http://www.musclehack.com/incline-dumbbell-curls/http://www.musclehack.com/incline-dumbbell-curls/http://www.musclehack.com/cable-rows/http://www.musclehack.com/cable-rows/http://www.musclehack.com/tricep-pushdowns/http://www.musclehack.com/tricep-pushdowns/http://www.musclehack.com/trap-bar-shrugs/http://www.musclehack.com/trap-bar-shrugs/http://www.musclehack.com/how-to-get-bigger-forearms-with-this-1-exercise/http://www.musclehack.com/how-to-get-bigger-forearms-with-this-1-exercise/http://www.musclehack.com/trap-bar-shrugs/http://www.musclehack.com/trap-bar-shrugs/http://www.musclehack.com/tricep-pushdowns/http://www.musclehack.com/tricep-pushdowns/http://www.musclehack.com/cable-rows/http://www.musclehack.com/cable-rows/http://www.musclehack.com/incline-dumbbell-curls/http://www.musclehack.com/incline-dumbbell-curls/http://www.musclehack.com/military-press-overhead-press-video-tutorial/http://www.musclehack.com/military-press-overhead-press-video-tutorial/http://www.musclehack.com/reverse-crunches/http://www.musclehack.com/reverse-crunches/http://www.musclehack.com/build-muscular-calves-with-calf-raises/http://www.musclehack.com/build-muscular-calves-with-calf-raises/http://www.musclehack.com/how-to-do-decline-dumbbell-bench-press-for-a-big-chest/http://www.musclehack.com/how-to-do-decline-dumbbell-bench-press-for-a-big-chest/http://www.musclehack.com/how-to-do-barbell-squats/http://www.musclehack.com/how-to-do-barbell-squats/


2/9

Week 2 Week 3

F(iday Monday F(iday Monday F(iday

Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps


3/9

Week 4 Week 5 Week 6

Monday F(iday Monday F(iday Monday



4/9

Week 7 Week 8

F(iday Monday F(iday Monday F(iday



5/9

Week 9 Week 10

Monday F(iday Monday F(iday

Weight Reps Weight Reps Weight Reps Weight Reps


6/9

Set WEDNESDAY WORKOUT

Wedned

BAC6 7O8e(a**9 REST AFTER SET REP RANGE Weight

3 mins " to 6

3 mins " to 6

3 mins " to 6

CHEST

2 mins 6 to 8

3 mins 6 to 8

LATS

2 mins 6 to 8

3 mins 6 to 8

SHOULERS

2 mins 6 to 8

3 mins 6 to 8B!CEPS

2 mins 6 to 8

3 mins 6 to 8

TR!CEPS

2 mins 6 to 8

3 mins 6 to 8

LEGS

3 mins 6 to 8

3 mins 6 to 8Leg #$tensions 2 mins 6 to 8

Leg Curs Done! 6 to 8

* a the a% to the bottom& 'o %our ebos to (are out a itte at the bott

"st Deadi+ts

&nd Deadi+ts

'(d Deadi+ts

-th Dee Dis*

.th Dee Dis*

0th One,'rm Dumbbe Ros

1th One,'rm Dumbbe Ros

2th Overhead Dumbbe Press

3th

Overhead Dumbbe Press

"4th Concentration Curs

""th Concentration Curs

"&th Cabe -ent,Over .rices #$tensions

"'th Cabe -ent,Over .rices #$tensions

"-th Leg Presses

".th Leg Presses

"0th

"1th
http://www.musclehack.com/how-to-deadlift-properly/http://www.musclehack.com/how-to-deadlift-properly/http://www.musclehack.com/how-to-deadlift-properly/http://www.musclehack.com/how-to-do-chest-dips/http://www.musclehack.com/how-to-do-chest-dips/http://www.musclehack.com/dumbbell-rows/http://www.musclehack.com/dumbbell-rows/http://www.musclehack.com/overhead-dumbbell-press/http://www.musclehack.com/overhead-dumbbell-press/http://www.musclehack.com/how-to-do-concentration-curls-correctly/http://www.musclehack.com/how-to-do-concentration-curls-correctly/http://www.musclehack.com/cable-bent-over-triceps-extensions/http://www.musclehack.com/cable-bent-over-triceps-extensions/http://www.musclehack.com/how-to-do-leg-presses/http://www.musclehack.com/how-to-do-leg-presses/http://www.musclehack.com/how-to-do-leg-presses/http://www.musclehack.com/how-to-do-leg-presses/http://www.musclehack.com/cable-bent-over-triceps-extensions/http://www.musclehack.com/cable-bent-over-triceps-extensions/http://www.musclehack.com/how-to-do-concentration-curls-correctly/http://www.musclehack.com/how-to-do-concentration-curls-correctly/http://www.musclehack.com/overhead-dumbbell-press/http://www.musclehack.com/overhead-dumbbell-press/http://www.musclehack.com/dumbbell-rows/http://www.musclehack.com/dumbbell-rows/http://www.musclehack.com/how-to-do-chest-dips/http://www.musclehack.com/how-to-do-chest-dips/http://www.musclehack.com/how-to-deadlift-properly/http://www.musclehack.com/how-to-deadlift-properly/http://www.musclehack.com/how-to-deadlift-properly/


7/9

Week 1 Week 2 Week 3 Week 4

" Wedned!" Wedned!" Wedned!" Wedned

Reps Weight Reps Weight Reps Weight Reps Weight

m& Don)t er+orm to +e inches o+ the re


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Week 5 Week 6 Week 7 Week 8 Week 9

" Wedned!" Wedned!" Wedned!" Wedned!"

Reps Weight Reps Weight Reps Weight Reps Weight Reps


9/9

Week 10

Wedned!"

Weight Reps

THT3day6-8Reps

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