Workout Routine: Joe Pitt

I’m coached by Neil “Yoda” Hill so I follow the training method created by Neil Y3T which is crazy and based on a 3 week rotation split. A typical Y3T Week 1 Split:

Workout 1 – Back & Biceps

• Wide grip pull down: 4 sets x 10-12 reps
• T-bar rows: 4 sets x 10-12 reps
• Single arm dumbbell rows: 4 sets x 10-12 reps
• Seated cable rows: 3 sets x 10-12 reps
• EZ bar curls: 4 sets x 10-12 reps
• Seated alternating dumbbell curls: 4 sets x 10-12 reps
• Machine preacher curls: 2 sets x 10-12 reps

Workout 2 – Chest & Triceps

• Incline dumbbell press: 4 sets x 10-12 reps
• Decline bench press: 4 sets x 10-12 reps
• Flat dumbbell flies: 4 sets x 10-12 reps
• Pushdowns: 4 sets x 10-12 reps
• Overhead EZ bar extensions: 4 sets x 10-12 reps
• Machine dips: 2  sets x 10-12 reps

Workout 3 – Quadriceps & Hamstrings

• Squats: 4 sets x 10-12 reps
• Leg press: 4 sets x 10-12 reps
• Hack Squats: 4 sets x 10-12 reps
• Lying leg curls: 4 sets x 10-12 reps
• RDLs: 4 sets x 10-12 reps
• Walking lunges: 3 sets x 10-12 reps

Workout 4 – Shoulders & Calves

• Seated dumbbell press: 4 sets x 10-12 reps
• Upright row: 4 sets x 10-12 reps
• Side lateral raise: 4 sets x 10-12 reps
• Rear machine fly: 4 sets x 10-12 reps
• Standing calf raises: 4 sets x 10-12 reps
• Seated calf raises: 4 sets x 10-12 reps

Joe Pitt interview