SUNDAY
WEEK 4.2 (PHASE TWO)
REST DAY
FULL REST AND RECOVERY
Archive for the ‘Workouts’ Category
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SATURDAY
WEEK 4.2 (PHASE TWO)
REST DAY
FULL REST AND RECOVERY
FRIDAY
WEEK 4.2 (PHASE TWO)
LOWER BODY
DELOAD
MAIN LIFT
SQUAT 3X10 (LIGHT)
REST 2-4 MINS BETWEEN SETS
1) ROMANIAN DEADLIFT 4X6-8
2) WALKING LUNGE 3X10
3) BAND GOOD MORNINGS 3X20
BODYWEIGHT CIRCUIT
1a) SQUAT X20
1b) DROP LUNGE X20
1c) JUMPING ALTERNATE LUNGE X10
1d) JUMP SQUAT X10
PERFORM 3 CIRCUITS AS QUICK AS POSSIBLE WITH AS LITTLE REST BETWEEN ROUNDS AS POSSIBLE.
WHAT WAS YOU QUICKEST ROUND?
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THURSDAY
WEEK 4.2 (PHASE TWO)
FEEL WORKOUT
400M X10 AT 70% MAX
REST AS LITTLE AS POSSIBLE BETWEEN RUNS.
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WEDNESDAY
WEEK 4.2 (PHASE TWO)
PULLING
DELOAD
MAIN LIFT
DEADLIFT 3X10 (LIGHT)
REST 2-4 MINS BETWEEN ROUNDS
1) SEATED ROW 3X6
2) LAT PULLDOWN 3X10
3) SINGLE ARM ROW 4X6-8
4) BAND PULL APARTS 3X25-30
5) HAMMER CURLS 3X15,10,6 (DROP SET)
REST 1-2 MINS IN-BETWEEN EXERCISES.
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TUESDAY
WEEK 4.2 (PHASE TWO)
FEEL WORKOUT
400M X10 AT 70% MAX
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MONDAY
WEEK 4.2 (PHASE TWO)
PUSHING
DELOAD
MAIN LIFT
BENCH PRESS 5X10 (LIGHT-HEAVY)
REST 2-4 MINS BETWEEN SETS
1) INCLINE DB BENCH PRESS 4X6-8
2) DIPS 3X5
3) DB SHOULDER PRESS 4X6-8
4) TRICEP PUSHDOWN 3X10
5) LATERAL RAISES 3X15,10,8 PERFORMED AS A DROP SET
REST 1-2 MINS BETWEEN SETS AND EACH EXERCISE
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SUNDAY
WEEK 3.2 (PHASE TWO)
REST DAY
FULL REST AND RECOVERY!
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SATURDAY
WEEK 3.2 (PHASE TWO)
REST DAY
FULL REST AND RECOVERY!
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FRIDAY
WEEK 3.2 (PHASE TWO)
LOWER BODY
MAIN LIFT
SQUAT 3X2 3X1 (HEAVY) MAX REPS ON LAST SET
REST 2-4 MINS BETWEEN SETS
1) ROMANIAN DEADLIFT 4X6-8
2) WALKING LUNGE 3X10
3) BAND GOOD MORNINGS 3X20
BODYWEIGHT CIRCUIT
1a) SQUAT X20
1b) DROP LUNGE X20
1c) JUMPING ALTERNATE LUNGE X10
1d) JUMP SQUAT X10
PERFORM 3 CIRCUITS AS QUICK AS POSSIBLE WITH AS LITTLE REST BETWEEN ROUNDS AS POSSIBLE.
WHAT WAS YOU QUICKEST ROUND?
COMMENT, LIKE, SHARE
