Full-Body Exercises

The Operation 16 Workout

Phase 1 of Operation 16 is all about shocking the body. Therefore, we use timed sets instead of reps to maximize your results. Follow the six-day training split below for one month before moving on to Phase 2.

Muscle Group Breakdown:


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

START THE WORKOUT

PHASE 1: CHEST DAY

EXERCISE 1: DB Incline Chest Press
QUANTITY: 3 sets of 30 seconds 
DETAILS:  Choose weight equal to 10RM. Rest 3 seconds when you reach failure. If form is lost your rep has failed. STAY IN FORM. USE SPOTTER IF POSSIBLE. 
Modification: Smith Machine
 
EXERCISE 2: Bench Press
QUANTITY: 3 sets of 20 seconds 
DETAILS:  Choose weight equal to 10RM. Rest 3 secs when you reach failure. If form is lost your rep has failed. STAY IN FORM. USE SPOTTER IF POSSIBLE. 
Modification: Smith Machine 

EXERCISE 3: Reverse Grip Bench Press
QUANTITY: 3 sets of 30 seconds 
DETAILS: Lower the bar on to your chest. Switch to reverse grip and proceed to lift.
 
EXERCISE 4: DB Incline Low Fly
QUANTITY: 3 sets of 30 seconds 
 
EXERCISE 5: Elevated Weighted Pushups
QUANTITY: 4 sets of 30 seconds 
DETAILS:  Be sure to use enough weight to challenge your 10RM. 
Modification: Ballistic Pushup


CONTINUE THE WORKOUT: BACK DAY>>

RETURN TO OPERATION 16>>

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