P2 - Day 5
12 Phase Muscle Building Program • 26m
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 Raises
7. Heavy Single Bicep Curl to Racked Lunge
⏱ 60 SECONDS REST & REPEAT FOR ROUND 2
Up Next in 12 Phase Muscle Building Program
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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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P3 - Day 3
COMPLEX FUNCTIONAL MUSCLE #2
ROUND 1 (120 SECS OF WORK / 40 SECS OF REST) X 4 ROUNDS
1. Push Ups
2. Racked Squats
3. Bent Over Rows
4. Bicep Curls⏱ 60 SEC REST AFTER COMPLETING ALL 4 ROUNDS
ROUND 2 (120 SECS OF WORK / 40 SECS OF REST) X 4 ROUNDS
1. Upright Rows
2. RDL/Dead Lifts
3. Reverse ...
