Phase 2 Week 4 REMIX
Day 1A: Upper Body Heavy
Click each exercise for a brief video demonstration.
A2. Band Pull-Apart: 5 sets of 12-15 reps, 2 minutes rest
B1. Neutral Grip Pull-up: 5 sets of 5 reps, 2 second peak contraction, superset with B2
B2. Push-up: 5 sets of max reps, 3-0-3 tempo, 2 minutes rest
C1. Push Press: 5 sets of 5 reps, superset with C2
C2. Bent Over Lateral Raise: 5 sets of 10-12 reps, 2 minutes rest
Day 1B: Abs & Cardio Session 1 (of 4)
DURING A SEPARATE SESSION, perform 1 round of this interval circuit: 3 sets of 12-15 reps on an exercise of your choice (cable crunch, swiss ball crunch, decline sit-ups, decline leg raise, or serratus crunch), no rest. Then 10 mins steady state cardio(120-140bpm), no rest. Repeat 3-4 times.
Day 2A: Lower Body Volume
Click each exercise for a brief video demonstration.
A. Natural Leg Extensions From the Box: 4 sets of 20 reps, 2 mins
B. Reverse Landmine Squat: 4 sets of 6 full reps (heavy)/drop 25%/12 top partials, 2 minutes rest, each set is 6 full reps + 12 partials at lower weight
C. Arms Angled DB Squat: 10 reps w/DBs, 10 reps w/ NO DBs, 10 reps w/DBs), 2 minutes rest
D. Lying Dumbbell Hamstring Curl: 4 sets of 20 reps w/DB, 10 reps NO DBs, 2 minutes rest
E. DB Romanian Deadlift: 3 sets of 10 reps, feet together + 8 mid stance + 6 wide stance, 2 minutes rest
Day 2B: Abs & Cardio Session 2 (of 4)
DURING A SEPARATE SESSION, perform 1 round of this interval circuit: 3 sets of 12-15 reps on an exercise of your choice (cable crunch, swiss ball crunch, decline sit-ups, decline leg raise, or serratus crunch), no rest. Then 10 mins steady state cardio(120-140bpm), no rest. Repeat 3-4 times.
Day 3: Upper Body Intensity
Click each exercise for a brief video demonstration.
Do 1-3 warm up sets of 8-10 reps to find your starting weight. Then perform 1 work set as prescribed.
B. Triceps Resistance Band Pushdown: 4 Tabata rounds, 20:10, 4 Tabata rounds, 20:10
C. Seated DB Lateral Elbow Raise: 1 set of 8-10 reps (failure), rest 15s, max reps with same weight, drop 25% - max reps with 5s eccentric, drop 25%, max reps with 5s concentric
D. DB Rear Delt Flys: 1 set of 8-10 reps (failure), rest 15s, max reps with same weight, drop 25% - max reps with 5s eccentric, drop 25%, max reps with 5s concentric
E. DB Neutral Grip Floor Press: 1 set of 8-10 reps (failure), rest 15s, max reps with same weight, drop 25% - max reps with 5s eccentric, drop 25%, max reps with 5s concentric
F. Bent BB Rows (Pendlay Stance): 1 set of 8-10 reps (failure), rest 15s, max reps with same weight, drop 25% - max reps with 5s eccentric, drop 25%, max reps with 5s concentric
Day 4A: Lower Body Heavy
Click each exercise for a brief video demonstration.
A. Front Squat: 5 sets of 5 reps, 2 minutes rest
B. Sumo Deadlift: 5 sets of 5 reps, 2-3 minutes rest
C. Bulgarian Split Squat: 3 sets of 6-8 per leg, 2 minutes rest
Day 4B: Abs & Cardio Session 3 (of 4)
Perform 1 round of this interval circuit: 3 sets of 12-15 reps on an exercise of your choice (cable crunch, swiss ball crunch, decline sit-ups, decline leg raise, or serratus crunch), no rest. Then 10 mins steady state cardio(120-140bpm), no rest. Repeat 3-4 times.
Day 5: Upper Body Volume
Click each exercise for a brief video demonstration.
A. Lateral Raises 3 Ways: 3 sets of 8-10 reps, partial heavy + 8-10 normal + 8-10 light full range, 2 minutes rest
B. Lateral Medley: 3 sets of 8-10 reps for first move and max reps for the others, 2 minutes rest
C. Rope Straight-arm Pulldown 2 Positions (BANDED): 4 sets of 8-10 reps per position, 2 minutes rest
D. Accentuated Eccentric Seated Row (BANDED): 5 sets of 8-10 reps, 2 minutes rest
E. 2POS WIDE GRIP PULLUPS: 3 sets of 8-10 reps behind neck + max reps same weight in front, BODYWEIGHT, 2 minutes rest
Day 6: Lower Body Intensity
Click each exercise for a brief video demonstration.
Do 1-3 warm up sets of 8-10 reps to find your starting weight. Then perform 1 work set as prescribed.
A. Natural Leg Extensions From Box: 4 Tabata rounds, 20:10 ratio, 4 Tabata rounds, 20:10 ratio
B. Lying DB Hamstring Curl: 1 set of 8-10 reps (failure), rest 15s, max reps with same weight, drop 25% - max reps with 5s eccentric, drop 25%, max reps with 5s concentric
C. Reverse Landmine Squat: 1 set of 8-10 reps (failure), rest 15s, max reps with same weight, drop 25% - max reps with 5s eccentric, drop 25%, max reps with 5s concentric
Day 7: Abs & Cardio Session 4 (of 4)
Perform 1 round of this interval circuit: 3 sets of 12-15 reps on an exercise of your choice (cable crunch, swiss ball crunch, decline sit-ups, decline leg raise, or serratus crunch), no rest. Then 10 mins steady state cardio(120-140bpm), no rest. Repeat 3-4 times.
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