RossDB’s BodyBlog

Book1.xls

Start Phase 5

Phase I

Day 1

A1 Back Squat (narrow stance) 185
A2 Bent-over Rows or Seated Cable Rows (palms  down grip)
B1 DB Military Press
B2 Lunges
C1 Standing Calf Raises (feet straight ahead)
C2 Incline Bench Press (narrow  grip)
Sets: 4
Reps: 6
Rest: 60 seconds between pairings (A1, rest 60s, A2, rest 60s, A1, rest  60s, etc)
Load: 8RM

Day 2

A1 Deadlifts (narrow stance) 185
A2 Dips or Decline DB Bench Press (palms facing  each other) 60
B1 Chin-ups or Pulldowns (palms up grip) 90
B2 DB Triceps Extensions 50
C1 Seated Calf Raise or Donkey Calf Raise (feet angled  out)
C2 Reverse Crunch
Sets: 3
%

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