Week Three of my Black Adam Workout from RP Hypertrophy.
Monday
| Excercise/Sets | Weight | Reps |
| Pulldown (Normal Grip) – Set 1 | 147.5 lbs | 10 |
| Pulldown (Normal Grip) – Set 2 | 147.5 lbs | 10 |
| Assisted Pullup (Parallel Grip) – Set 1 | 70 lbs | 7 |
| Assisted Pullup (Parallel Grip) – Set 2 | 70 lbs | 7 |
| Dumbbell Fly (Incline) – Set 1 | 30 lbs | 12 |
| Dumbbell Fly (Incline) – Set 2 | 30 lbs | 12 |
| Machine Flye – Set 1 | 140 lbs | 11 |
| Machine Flye – Set 1 | 140 lbs | 11 |
| Cable Shrug – Set 1 | 65 lbs | 14 |
| Cable Shrug – Set 2 | 65 lbs | 14 |
| Cable Shrug – Set 3 | 65 lbs | 14 |
Tuesday
| Exercise/Set | Weight | Reps |
| Cable Curl – Set 1 | 50 lbs | 15 |
| Cable Curl – Set 2 | 50 lbs | 15 |
| Cable Curl – Set 3 | 50 lbs | 15 |
| Cable Triceps Pushdown (Single-Arm) – Set 1 | 20 lbs | 13 |
| Cable Triceps Pushdown (Single-Arm) – Set 2 | 20 lbs | 13 |
| Dip – Set 1 | Body Weight – 211 lbs | 9 |
| Dip – Set 2 | Body Weight – 211 lbs | 9 |
| Barbell Good Morning (High Bar) – Set 1 | 115 lbs | 15 |
| Belt Squat – Set 1 | 285 lbs | 15 |
| Belt Squat – Set 2 | 285 lbs | 15 |
Wednesday
| Exercise/Set | Weight | Reps |
| Dumbbell Press Fly (Flat) – Set 1 | 40 lbs | 12 |
| Dumbbell Press Fly (Flat) – Set 2 | 40 lbs | 12 |
| Pushup (Narrow Grip) – Set 1 | Body Weight – 211 lbs | 17 |
| Pushup (Narrow Grip) – Set 2 | Body Weight – 211 lbs | 17 |
| Freemotion Y-Raises (Paused) – Set 1 | 12.5 lbs | 12 |
| Freemotion Y-Raises (Paused) – Set 2 | 12.5 lbs | 12 |
| Freemotion Y-Raises (Paused) – Set 3 | 12.5 lbs | 12 |
| Pullup (Normal Grip) – Set 1 | Body Weight – 211 lbs | 5 |
| Pullup (Normal Grip) – Set 2 | Body Weight – 211 lbs | 5 |
| T-Bar Row – Set 1 | 95 lbs | 13 |
| T-Bar Row – Set 2 | 95 lbs | 13 |
Thursday
I like the JM Press over Skull Crushers. I find this exercise to be better on my elbow joints and I find that by going to my neck instead of my forehead, I do a better job at keeping my elbows in.
| Exercise/Set | Weight | Reps |
| Seated Leg Curl – Set 1 | 116.5 lbs | 10 |
| Smith Machine Squate (Feet Forward) – Set 1 | 240 lbs | 10 |
| Smith Machine Squate (Feet Forward) – Set 2 | 240 lbs | 10 |
| EZ Bar Curl (Narrow Grip) – Set 1 | 55 lbs | 13 |
| EZ Bar Curl (Narrow Grip) – Set 2 | 55 lbs | 13 |
| EZ Bar Curl (Narrow Grip) – Set 3 | 55 lbs | 13 |
| JM Press – Set 1 | 65 lbs | 14 |
| JM Press – Set 2 | 65 lbs | 14 |
| Cable Overhead Triceps Extension (Rope) – Set 1 | 30 lbs | 13 |
| Cable Overhead Triceps Extension (Rope) – Set 2 | 30 lbs | 13 |
Friday
| Exercise/Set | Weight | Reps |
| Dumbbell Lateral Raise – Set 1 | 20 lbs | 15 |
| Dumbbell Lateral Raise – Set 2 | 20 lbs | 15 |
| Dumbbell Lateral Raise – Set 3 | 20 lbs | 15 |
| Dumbbell Row (Single-Arm, Supported) – Set 1 | 65 lbs | 17 |
| Dumbbell Row (Single-Arm, Supported) – Set 2 | 65 lbs | 17 |
| Pulldown (Upright Torso to Abs) – Set 1 | 125 lbs | 10 |
| Pulldown (Upright Torso to Abs) – Set 2 | 125 lbs | 10 |
| Machine Flye – Set 1 | 145 lbs | 10 |
| Machine Flye – Set 2 | 145 lbs | 10 |
| Smith Machine Bench Press (Wide Grip – Set 1 | 205 lbs | 9 |
| Smith Machine Bench Press (Wide Grip – Set 2 | 205 lbs | 9 |
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