Phase II
(Weeks 3-4)
Phase II uses the same exercises as phase I but different numbers of reps and heavier loads. The three days have the same push, pull, or leg emphasis. Rest 1-2 minutes between sets.
Day 1
Exercise Sets Reps Intensity
BB High Pull + Clean + Push Press 3 4/4/4 50% of 1RM
Flat BB Bench Press 3 8 75% 1RM
DB Incline Bench Press 2 8 75% 1RM
DB Tricep Extension 2 8 75% 1RM
BB Step Up 3 8 70% 1RM
DB Romanian Deadlift 2 8-10 65% 1RM
Lat Pulldown to Front 3 8 65% 1RM
Rotator Cuff Exercise 1 10
Ab Exercises
Phase II uses the same exercises as phase I but different numbers of reps and heavier loads. The three days have the same push, pull, or leg emphasis. Rest 1-2 minutes between sets.
Day 1
Exercise Sets Reps Intensity
BB High Pull + Clean + Push Press 3 4/4/4 50% of 1RM
Flat BB Bench Press 3 8 75% 1RM
DB Incline Bench Press 2 8 75% 1RM
DB Tricep Extension 2 8 75% 1RM
BB Step Up 3 8 70% 1RM
DB Romanian Deadlift 2 8-10 65% 1RM
Lat Pulldown to Front 3 8 65% 1RM
Rotator Cuff Exercise 1 10
Ab Exercises
posted by jara at 2:54 PM
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