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This is a follow-up to the fourth program developed, Total Body Strength (phase 4).
TBS, is a 3-day, total body, intermediate-level, strength training program. In this second phase of the routine, the entire body will be targeted. Two sessions will emphasize your upper body while one session will focus on your legs and core. Have fun with it.
Stay Strong Together,
MICHAEL WOOD, CSCS
Jefit
Dumbbell Reverse Lunge
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4x10 reps |
rest: 60s
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Barbell Front Squat
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4x10 reps |
rest: 75s
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Dumbbell Step-Up
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4x8 reps |
rest: 60s
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Cable Seated Crunch
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4x14 reps |
rest: 60s
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V-Up
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3x15 reps |
rest: 60s
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Rowing
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0x0 reps • 420s |
rest: 30s
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Dumbbell Deadlift
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4x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x15,12,10,8 reps |
rest: 60s
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Cable Seated Row
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4x15,12,10,8 reps |
rest: 60s
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Barbell Bench Press
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4x15,12,10,8 reps |
rest: 90s
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Barbell Decline Bench Press
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4x15,12,10,8 reps |
rest: 75s
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Dumbbell Shoulder Shrug
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4x10 reps |
rest: 20s
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Dumbbell Concentration Curl
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5x10 reps |
rest: 20s
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Barbell Shoulder Press
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4x8 reps |
rest: 75s
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Weighted Crunch
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4x25 reps |
rest: 45s
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Decline Bench Weighted Twist
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3x25 reps |
rest: 30s
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Rowing
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0x0 reps • 420s |
rest: 30s
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Barbell Deadlift
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4x5 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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3x12,10,8 reps |
rest: 60s
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Cable Seated Row
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3x12,10,8 reps |
rest: 60s
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Barbell Bench Press
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4x12,10,8,8 reps |
rest: 90s
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Barbell Incline Bench Press
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4x8 reps |
rest: 90s
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Dumbbell Concentration Curl
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4x12 reps |
rest: 60s
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Barbell Shoulder Press
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4x8 reps |
rest: 60s
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Barbell Push Press
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4x6 reps |
rest: 90s
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Seated Leg Tuck
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3x10 reps |
rest: 60s
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Back Hyperextension
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3x10 reps |
rest: 60s
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