P2 - Day 3
12 Phase Muscle Building Program • 23m
RAW STRENGTH & POWER #2
1. Lunge to Floor with Shoulder Press
2. Reverse Grip Chest Press
3. Single DB Deadlifts (leaving Db on the floor)
4. Tripod Heavy Back Rows
5. Cross Body Squats (to opposite side)
6. Seated Floor Shoulder Press
7. Weighted Dead Bugs
⏱ 60 Seconds Rest
Repeat for Round 2 & Increase Weight!
Up Next in 12 Phase Muscle Building Program
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P2 - Day 5
RAW STRENGTH & POWER #3
Perform 2 Rounds (60 secs Rest Between Rounds)
1. Racked Squats with Rotational Shoulder Press
2. Alternating Tripod Back Rows
3. Static Lunge (hold) to Shoulder Press
4. Over Head Db Squat to Tricep Extensions
5. Heavy Single Chest Press
6. Kneeling Single Lateral ...
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P2 - Day 6 - Bonus Workout
PERFORM 2 ROUNDS (60 seconds rest between rounds)
1. Kneeling Heavy Back Rows
2. Goblet Squat to Shoulder Press
3. Single Heavy Chest Press (Alternating Grip)
4. Racked Lunges/Squats
5. Seated Floor Shoulder Press
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P3 - Day 1
UPPER BODY (60 SECS OF WORK/30 SECONDS REST) x 4 ROUNDS
1. Reverse Grip Rows
2. Bicep Curls
3. Shoulder Press⏱ 60 Seconds Rest after completing all 4 rounds
LOWER BODY (60 SECS OF WORK/30 SECONDS REST) x 4 ROUNDS
1. RDL
2. Lunges
3. Squats⏱ 60 Seconds rest after completing all 4 rounds
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