Blog Entry
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
%
