PHASE-‐2 WORKOUT PLAN
EXERCISES
PHASE-2
MONDAY
|
CHEST & TRICEPS
|
TUESDAY
|
QUADS, HAMSTRINGS & CLAVES
|
WEDNESDAY
|
CARDIO & ABS
|
THURSDAY
|
BACK & BICEPS
|
FRIDAY
|
SHOULDERS & TRICEPS
|
SATURDAY
|
REST
|
SUNDAY
|
REST
|
CHEST & TRICEPS |
||
Warm-‐up
-------
|
2 x 25reps
|
|
1
|
DB
Press + Pushups
-----
|
3 x 10-‐12 Reps
|
2
|
DB
Incline Fly
-------
|
3 x 10-‐12 Reps
|
3
|
Peck
Deck + Decline
Cable Fly
---
|
3 x 10-‐12 Reps
|
4
|
Barbell
Skull Crusher
+ Bench Dips
|
3 x 10-‐12 Reps
|
5
|
Cable Overhead Ext + Reverse grip Triceps Pressdown
----
|
3 x 10-‐12 Reps
|
6
|
DB Kickback
----
|
3 x 10-‐12 Reps
|
QUADS, HAMS &CALVES |
||
Warm-‐up
|
2 x 25reps
|
|
1
|
Barbell
Front Squat
|
3 x 10-‐12 Reps
|
2
|
Leg Press + DB Deadlift
|
3 x 10-‐12 Reps
|
3
|
Leg Extension + Leg Curl
|
3 x 10-‐12 Reps
|
4
|
DB Lunges
|
3 x 10-‐12 Reps
|
5
|
Standing
Calf Raise
|
3 x 10-‐12 Reps
|
CARDIO & ABS |
||
1
|
Cable Crunches
|
4 x 20 Reps
|
2
|
Laying Leg Crunch + Oblique Crunches
|
4 x 20 Reps
|
3
|
Planks
|
3 x 120sec hold
|
4
|
Inclined
Side Twist
|
3 x 20 Reps
|
CARDIO
|
30mins Running or Elliptical
|
-‐-‐-‐-‐-‐-‐-‐-‐-‐
|
BACK & BICEPS |
||
Warm-‐up
|
2 x 25reps
|
|
1
|
Reverse
Grip Lat Pull-‐down
|
3 x 10-‐12 Reps
|
2
|
DB
Pullover + Pull-‐ups
|
3 x 10-‐12 Reps
|
3
|
Close Grip Machine Rows
|
3 x 10-‐12 Reps
|
4
|
Barbell
Hyper Ext.
|
3 x 10-‐12 Reps
|
5
|
DB
Hammer Curl
|
3 x 10-‐12 Reps
|
6
|
Barbell
Preacher Curl
+Close Grip Barbell Curl
|
3 x 10-‐12 Reps
|
7
|
DB
Conc. Curl
|
3 x 10-‐12 Reps
|
SHOULDERS &TRAPS |
||
Warm-‐up
|
2 x 25reps
|
|
1
|
DB Press
|
3 x 10-‐12 Reps
|
2
|
DB
Side Raise + Plate Front Raise
|
3 x 10-‐12 Reps
|
3
|
Single
Hand DB Press + Cable
Side Raise
|
3 x 10-‐12 Reps
|
4
|
Cable Rear Delt Fly
|
3 x 10-‐12 Reps
|
5
|
DB Shrugs
|
3 x 10-‐12 Reps
|
POINT TO
BE NOTED:
- 5 minutes Warm-‐up before training.
- 3-‐4 Sets per exercise.
- 10-‐12 reps per set.
- 2 Minutes Rest after each set.
- Regular Set & Super Set.
- Drink 750ml Water through the Workout.
SUPPLEMENT STACK
BREAKFAT
|
MORNING
SNACK
|
LUNCH
|
EVE SNACK
|
PRE W/0
|
POST W/O
|
DINNER
|
BEFORE
BED
| |
WHEY PROTEIN
|
YES**
|
YES
|
NO
|
YES
|
NO
|
YES**
|
NO
|
YES**
|
CARBO PLUS
|
NO
|
YES
|
NO
|
YES
|
NO
|
YES**
|
NO
|
NO
|
PRE W/O
|
NO
|
NO
|
NO
|
NO
|
YES**
|
NO
|
NO
|
NO
|
BCAA
|
YES
|
NO
|
NO
|
NO
|
YES**
|
YES**
|
NO
|
YES
|
MASS-UP PHASE-‐2
Reviewed by Powerhouse fitness
on
September 27, 2018
Rating:
Reviewed by Powerhouse fitness
on
September 27, 2018
Rating:
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