Phase 2 Strength

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Phase 2 Strength

Shared By : Akitto69

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 1 / 101

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Description

Phase two its now time to stack on the muscle and replace the fat. During this phase you will work on increasing weight focusing on form and control. Goal is 6-8 reps with 4 sets on each exercise. Demand more and you shale receive more....

Monday

Chest

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	45 sec	Undefined	4
Chest		Barbell Incline Bench Press	45 sec	Undefined	4
Chest		Barbell Decline Bench Press	45 sec	Undefined	4
Chest		Dumbbell Incline Fly	45 sec	Undefined	2
Chest		Dumbbell Fly	45 sec	Undefined	2
Chest		Dumbbell Decline Fly	45 sec	Undefined	2
Chest		Machine Fly	45 sec	Undefined	4

Tuesday

Cardio & Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Ab Rollout on Knees	60 sec	Undefined	3
Abs		Bent Knee Hip Raise	60 sec	Undefined	3
Abs		Cable Crunch	60 sec	Undefined	3
Abs		Cable Seated Crunch	60 sec	Undefined	3
Abs		Crunches with Legs on Stability Ball	60 sec	Undefined	3
Abs		Decline Crunch	60 sec	Undefined	3
Abs		Decline Oblique Crunch	60 sec	Undefined	3
Abs		Exercise Ball Pull-in	60 sec	Undefined	3
Cardio		Step Machine	60 min	N/A	N/A

Wednesday

Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Barbell Shoulder Press	40 sec	Undefined	4
Shoulders		Dumbbell Arnold Press	40 sec	Undefined	4
Shoulders		Barbell Front Raise	40 sec	Undefined	4
Shoulders		Dumbbell Bent Over Delt Raise	40 sec	Undefined	4
Shoulders		Cable Rear Lateral Raise	45 sec	Undefined	4
Shoulders		Dumbbell Up Right Row	40 sec	Undefined	4
Shoulders		Barbell Shrug	40 sec	Undefined	4

Thursday

Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Wide-Grip Lat Pulldown	40 sec	Undefined	4
Back		V Bar Pull Down	40 sec	Undefined	4
Back		Cable Seated Row	40 sec	Undefined	4
Back		Pullups	40 sec	Undefined	4
Back		Back Extensions - Hyperextensions	40 sec	Undefined	4
Back		Barbell Deadlift	40 sec	Undefined	4
Back		One-Arm Dumbell Row	40 sec	Undefined	4

Friday

Arms (Bicep & Triceps)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Barbell Curl	40 sec	Undefined	4
Biceps		Dumbbell Seated Bicep Curl	40 sec	Undefined	4
Biceps		Hammer Curls	40 sec	Undefined	4
Biceps		Alternate Incline Dumbbell Curl	40 sec	Undefined	4
Biceps		Cable Lying Bicep Cable Curl	40 sec	Undefined	4
Triceps		Barbell Close Grip Bench Press	40 sec	Undefined	4
Triceps		Cable Lying Triceps Extension	40 sec	Undefined	4
Triceps		Cable Standing Triceps Extension	40 sec	Undefined	4
Triceps		Decline EZ Bar Triceps Extension	40 sec	Undefined	4
Triceps		Dumbbell Lying Triceps Extension Across Face	40 sec	Undefined	4

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