We will try to increase the weight on the bar compared to the second week. Some exercises are changed, with add reps and sets.

DB Back Bench Rows 5 × 4,6,8,10,12
Pull Ups 3 × +5Kg weight ( failure )
One Arm Rows 3 × 12,10,8
Deadlift 4 × 10,8,8,6
Knee Cable Rows 4 × 12,10,10,8
DB Shrugs 5 × 12,12,12,12,12

Bench Press 5 × 12,10,10,8,6
Cable Chest Flies 4 × 12,10,8,failure
Plate Chest Press 4 × 12,10,8, failure

Scissors 2 × 25sec.
Crunches Fist 4 × 12,12,12,12
Oblique Crunches 2 × 12,12

- Slightly bend back, start from the floor and end movement as scapula squeezing

Dumbbell Back Bench Rows

-Leap up and grip the bar with your hands shoulder width apart and your palms facing away from you
- Keep your shoulders back and your core engaged throughout
-Move slowly upward until your half head is above the bar, then equally slowly downward until your arms are extended again

Pull Up

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

One arm DB rows

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Kneel down and pull cable to your chest with squeezing your scapula

Knee Cable Rows

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Bench press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- Keep your back flat against 
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Plate flat chest press

-Lie down on your back with your hands either at your sides or underneath your glutes for added back support
-Extend your legs out straight, then twist them in and out above each other, or straight up and down—either way, don't let your legs drop to the mat as you're working through your reps

Scissors

- Place your leg on top of your knee
- Rotate your torso bringing your elbow towards your knee
- Keep your core engaged

Oblique crunches (2)

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches Fist

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I just can’t do legs. I need simpler  things to do. Legs are too weak.

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