D3 Program
| Måndag | Set | reps | |
| Bröst | Bench | ||
| Dips | 2 | 15 | |
| Pec Dec | 2 | 10 | |
| Axlar | Dumbell Shoulder Press | 3 | 8 |
| Dumbell Lateral Raises | 3 | 8 | |
| Up-Right Rows (3x8) (stop at midchest, lower slowly) | 3 | 8 | |
| Biceps | Barbell Curls | 2 | Max |
| Dumbell Pretcher Curls | 1 | Max | |
| Mage | Any type of abdominal crunch | 3 | 25 |
| Any type of Leg raise | 3 | 25 |
| Onsdag | Set | Reps | |
| Ben | Squat (Program) | ||
| Leg Press | 2 | 10 | |
| Straight Leg Dead-Lift (2x10..heavy) | 2 | 10 | |
| Leg Curls (3x10, single leg) superset | 3 | 10 | |
| Leg Curls (3x10, both legs) | 3 | 10 | |
| Leg Extensions (1x Failure) (pause at the top of the motion) | 1 | Max |
| Fredag | Set | Reps | |
| Triceps | Close-Grip Bench | ||
| Dips | 1 | ||
| Tricep Kickbacks | 2 | 10 | |
| Rygg | Wide Grip Pull-Ups | 2 | |
| Bent-Over Rows | 3 | 8 | |
| Close-Grip Lat Pulls (1x failure) (use the lat-pull machine, using a close reverse grip to pull the bar to mid chest) |
1 | Max | |
| Bent-Over Lateral Raises (rear delts-(2x10)) (do these laying face down on an incline bench) |
2 | 10 | |
| Mage | Any type of abdominal crunch | 3 | 25 |
| Any type of Leg raise | 3 | 25 |
Träna vaderna Må, On, Fr. kör 3 tunga set med få reps. Variera övningarna.