Weekly RAW: Week 3, RABC-BSD Plan

Greetings, RAW Warriors,

Here is Week 3's plans for the RABC: Bench-Squat-Deadlift routine.

For log sheets, hit the page tab up above for the BSD Plan.

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Week 3, Day 1:

Bench Press: 10-8-6-4
Front Squats: 3 x 12
Pulldowns: 3 x 12
DB Lunges: 3 x 12
All Star Sit Ups & Windmills: 20/10 x 2 each, rest 1 min, 20/10 x 2 each

Week 3, Day 2:
Squats: 10-8-6-4
Military Press: 3 x 12
DB Lunges: 3 x 12
Seated or DB Rows: 3 x 12
Leg Raises & KB Swings; 20/10 x 2 each, rest 1 min, 20/10 x 2 each

Week 3, Day 3:

Deadlifts: 10-8-6-4
Push-Ups: 3 x 12
BW Lunges: 3 x 12
Pull-Ups: 3 x 12
Mountain Climbers & Total Body Extensions: 20/10 x 2 each, rest 1 min, 20/10 x 2 each

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Look out for Daily RAW's of 10-Minute Tuesday, Wild Wednesday, and Fantastic Friday routines, later to come this week.

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://tinyurl.com/rkofp