P3 - Day 3
12 Phase Muscle Building Program • 25m
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 Grip Rows
4. Tricep Crush Press
⏱ 60 SEC REST AFTER COMPLETING ALL 4 ROUNDS
ROUND 3 BLOWOUT ROUND
COMBINE ROUNDS 1& 2 TOGETHER!
Up Next in 12 Phase Muscle Building Program
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P3 - Day 5
COMPLEX FUNCTIONAL MUSCLE #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 Lat...
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P3 - Day 6 - Bonus Workout
BACK TO BASICS
2 ROUNDS (NO TIME OR REPS)
1. Squats/Lunges
2. Chest Press
3. Bicep/Hammer Curls
4. Dead Lifts
5. Back Rows
6. Tricep ext/ Skull Crushers
7. Dead Bugs/ Full Dead Bugs30 SEC REST AFTER ALL 7 EXERCISES ARE COMPLETE. REPEAT FOR A SECOND ROUND
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P4 - Day 1
ROUND 1:
1. CHEST PRESS ➡️ BACK ROWS / BACK ROWS ➡️ CHEST PRESS
2. SQUATS ➡️ RDL / RDL ➡️ SQUATS
3. SHOULDER PRESS ➡️ UPRIGHT ROWS / UPRIGHT ROWS ➡️ SHOULDER PRESS
4. BICEP CURLS ➡️ OVERHEAD TRICEP EXT / TRICEP EXT ➡️ BICEP CURLS⏱ 60 SECONDS REST
ROUND 2:
1. PULLOVERS ➡️ REVERSE GRIP R...
