THE WORKOUTS, PHASE 2: WEEKS 9-10

The workouts phase 2

*Click on each exercise for a video demonstration.

MONDAY

SQUAT: 3 sets, 8 reps, 1 min. rest, 75% 1RM load

BENCH PRESS: 3 sets, 8 reps, 1 min. rest, 75% 1RM load

DEADLIFT: 3 sets, 8 reps, 1 min. rest, 75% 1RM load

PULLUP: 3 sets, 8 reps, no rest, 75% 1RM load

superset with

DIP: 3 sets, 8 reps, 1 min. rest, 75% 1RM load

BARBELL BENTOVER ROW: 3 sets, 8 reps, 1 min. rest, 75% 1RM load

DUMBBELL SHOULDER PRESS: 3 sets, 8 reps, 1 min. rest, 75% 1RM load

BARBELL CURL: 3 sets, 8 reps, no rest, 75% 1RM load

superset with

LYING TRICEPS EXTENSION: 3 sets, 8 reps, 1 min. rest, 75% 1RM load

TUESDAY

LEG PRESS: 3 sets, 8 reps, 1 min. rest, 75% 1RM load

BENCH PRESS: 3 sets, 8 reps, 1 min. rest, 75% 1RM load

MILITARY PRESS: 3 sets, 8 reps, 1 min. rest, 75% 1RM load

SUPINATED PULLUP: 3 sets, 8 reps, no rest, 75% 1RM load

superset with

DIP: 3 sets, 8 reps, 1 min. rest, 75% 1RM load

BARBELL BENTOVER ROW: 3 sets, 8 reps, 1 min. rest, 75% 1RM load

HAMMER CURL: 3 sets, 8 reps, no rest, 75% 1RM load

superset with

CLOSE-GRIP BENCH PRESS: 3 sets, 8 reps, 1 min. rest, 75% 1RM load

WEDNESDAY

SQUAT: 3 sets, 12 reps, 1 min. rest, 65% 1RM load

BENCH PRESS: 3 sets, 12 reps, 1 min. rest, 65% 1RM load

DEADLIFT: 3 sets, 12 reps, 1 min. rest, 65% 1RM load

PULLUP: 3 sets, 12 reps, no. rest, 65% 1RM load

superset with

DIP: 3 sets, 12 reps, 1 min. rest, 65% 1RM load

BARBELL BENTOVER ROW: 3 sets, 12 reps, 1 min. rest, 65% 1RM load

DUMBBELL SHOULDER PRESS: 3 sets, 12 reps, 1 min. rest, 65% 1RM load

BARBELL CURL: 3 sets, 12 reps, no rest, 65% 1RM load

superset with

LYING TRICEPS EXTENSION: 3 sets, 12 reps, 1 min. rest, 65% 1RM load

The workouts phase 2

THURSDAY

LEG PRESS: 3 sets, 12 reps, 1 min. rest, 65% 1RM load

BENCH PRESS: 3 sets, 12 reps, 1 min. rest, 65% 1RM load

MILITARY PRESS: 3 sets, 12 reps, 1 min. rest, 65% 1RM load

SUPINATED PULLUP: 3 sets, 12 reps, no rest, 65% 1RM load

superset with

DIP: 3 sets, 12 reps, 1 min. rest, 65% 1RM load

BARBELL BENTOVER ROW: 3 sets, 12 reps, 1 min. rest, 65% 1RM load

HAMMER CURL: 3 sets, 12 reps, no rest, 65% 1RM load

superset with

CLOSE-GRIP BENCH PRESS: 3 sets, 12 reps, 1 min. rest, 65% 1RM load

FRIDAY

SQUAT: 3 sets, 1 rep, 5 min. rest, 1RM

BENCH PRESS: 3 sets, 1 rep, 5 min. rest, 1RM

DEADLIFT: 3 sets, 1 rep, 5 min. rest, 1RM

Note: For each exercise in this workout you’ll do three maximal attempts at a 1RM following a proper warmup and progressing to heavy weight. Count the heaviest weight completed as your 1RM for that exercise.

Return to the CLEAR RESULTS CHALLENGE.