Week 3 of the 12 week program is very similar to week one. The biggest changes occur in the incline bench press. The routine is as follows.
Bench press: 225 at 6 reps. 205 at 5 reps. 185 at 5 reps.
Incline bench press: 155 at 5 reps. 145 at 6 reps. 135 at 5 reps.
Bar dips: 11 reps. 5 reps.
Dumbbell Flyes: 50 at 8 reps. 40 at 8 reps. 30 at 10 reps.
225 lbs is the heavies weight I've lifted since week one so as soon as I lifted it, I felt this shock of extra weight. It is quite surprising, I was quite sure if I was able to make all 6 reps but I just barely got all of them. Week 3 adds one extra rep to 225 lbs and 205 lbs.
The biggest change is on the incline bench press sets. Week one had incline 135 at 9 reps and 115 at 8 reps. Week 3 gives you 3 sets and the first two are heavier weight however you do less reps.
I'm excited for week four because 245 becomes a challenge and I am really excited for week six. Week six starts you out doing 265 at 3 reps on the bench. 265 is my one rep max, so if I can make 3 reps, I'll know this program is working.
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