Here's your Y3T Training Week 2 plan, which follows on from our introduction and week 1 training, which you can find here.
Week 2 on the Y3T program focuses on the fast twitch muscle fibers (Type 2A), this muscle fiber reacts to lighter weights than week 1 with a rep range of 12 – 16 reps. The science behind the program is you’re constantly causing your muscle fibers to adapt to the different rep ranges and weights each week. A big tip for week 2 is to really focus on mind to muscle connection and really think about which muscles your targeting and how to isolate them, as you’ll see from the workout in week 2 we start to introduce more isolated exercises alongside the compound exercises.
From a personal point of view I’ve mixed the exercises up slightly, focusing on certain areas I want to improve such as upper chest and width of lats to make the relevant improvements for my next mens physique show. I’m still sticking to the weekly rep ranges and just tweaking the exercises. I’m also training legs twice a week on the Y3T program, Quads and hamstrings one day and Quads and calves another day, as you can see from the pic below it’s helping improved overall development in my legs.
Supplements
My post workout shake consists of PURE 80 Whey (double chocolate flavor), waxy maize, 10g PURE creatine and 10g PURE L-Glutamine. This is perfect to recovery and to replenish the muscles you’ve been breaking down with the relevant nutrition.
Y3T Week 2 Workouts:
Full warm up and stretching before every workout
Day 1: Quads & Hamstrings
| Front Squats | 4 sets | 14 – 16 reps | 60 – 90 seconds |
| Hack Squat | 4 sets | 14 – 16 reps | 60 – 90 seconds |
| Leg Extensions | 4 sets | 14 – 16 reps | 60 – 90 seconds |
| Seated Leg Curl | 3 sets | 14 – 16 reps | 60 – 90 seconds |
| Seated Leg Curl (single leg) | 3 sets | 14 – 16 reps | 60 – 90 seconds |
| Stiff-Legged Deadlifts | 3 sets | 14 – 16 reps | 60 – 90 seconds |
Day 2: Chest & Triceps
| Pec Deck | 4 sets | 14 – 16 reps | 60 – 90 seconds |
| Smith Machine Incline press | 3 sets | 14 – 16 reps | 60 – 90 seconds |
| Incline DB Flyes | 3 sets | 14 – 16 reps | 60 – 90 seconds |
| Seated Tricep Extentions | 3 sets | 14 – 16 reps | 60 – 90 seconds |
| Weighted bench dips | 3 sets | 14 – 16 reps | 60 – 90 seconds |
| Skull Crushers | 3 sets | 14 – 16 reps | 60 – 90 seconds |
Day 3: Rest Day
Day 4: Back & Biceps
| Wide Lat Pulldown | 3 sets | 14 – 16 reps | 60 – 90 seconds |
| Lying T-Bar Row | 3 sets | 14 – 16 reps | 60 – 90 seconds |
| Rack Pulls | 3 sets | 14 – 16 reps | 60 – 90 seconds |
| Seated Cable Row | 3 sets | 14 – 16 reps | 60 – 90 seconds |
| EZ Bar Curl | 4 sets | 14 – 16 reps | 60 – 90 seconds |
| Seated DB Curls | 4 sets | 14 – 16 reps | 60 – 90 seconds |
Day 5: Shoulders & Calves
| Side Lateral Raise | 3 sets | 14 – 16 reps | 60 – 90 seconds |
| Military Press | 3 sets | 14 – 16 reps | 60 – 90 seconds |
| Seatd DB Press | 3 sets | 14 – 16 reps | 60 – 90 seconds |
| Lying rear Lateral raise | 3 sets | 14 – 16 reps | 60 – 90 seconds |
| Donkey calf raise | 4 sets | 14 – 16 reps | 60 – 90 seconds |
| Standing calf rasie | 4 sets | 14 – 16 reps | 60 – 90 seconds |
Day 6: Rest Day
Day 7: Rest Day
