Full-Body Exercises

OPERATION 16 – PHASE 2

Muscle Group Breakdown:


Monday - Shoulders
Tuesday - Biceps
Wednesday - Legs
Thursday - Abs
Friday - Triceps
Saturday - Back

START THE WORKOUT

PHASE 2: SHOULDERS

WARMUP-  DB "6-ways": 10 reps
    
GIANT SET (w/o rest in between)
1a    DB Laterals: 10 reps
1b    DB Front Raise: 10 reps
1c    DB Bent-over RD: 10 reps
    
2a    Standing BB Press, front to back: 6 reps
2b    Metabolic Finisher- Rope Slams: 30 reps
    
3a    Plate Loaded Press, back to pad: 8-10 reps
3b    Plate Loaded Press, facing pad: 10-12 reps
    
4a    Lateral Raises Machine, full ROM: 10 reps
4b    Rear Delt Pec Dec, standing: 12-15 reps
    
5a    DB Seated V-Press: 10 reps
5b    Metabolic Finisher- Resistance Band Upright Rows for speed: 50 reps 

SUGGESTED SUPPLEMENTS: PHASE 2 STACK

L-CARNITINE – 1 Serving at 7am & 1 Serving at 7pm
VEXXUM – 1 Capsule at 7am
AMINOLINX – 1 Scoop during training


OPTIONAL ADDITIONS:
Pre-Workout: 1 Scoop of Mr. Hyde 30 minutes prior to training
Post-Workout Shake: PS Isolate
• Up to 150lbs – 1 Scoop
• 150 – 200lbs – 2 Scoops
• 200lbs and over – 2.5 Scoops

 


CONTINUE THE WORKOUT: BICEPS>>

RETURN TO OPERATION 16>>

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