P3 - Day 5
12 Phase Muscle Building Program • 24m
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 Lateral Raises
7. Heavy Single Bicep Curl to Racked Lunge
⏱ 60 SECONDS REST THEN REPEAT FOR ROUND 2
Up Next in 12 Phase Muscle Building Program
-
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
-
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...
-
P4 - Day 3
ROUND 1: COMPOUND SETS
1. Chest Press ➡️ Neutral Flys
2. RDL ➡️ Dumbbell Glute Bridges
3. Back Rows ➡️ Single Upright Rows
4. Arnold Press ➡️ Side Lateral Raises⏱ 60 SECONDS REST
ROUND 2 : PRE-EXHAUST SETS
1. Neutral Grip ➡️ Multi-Grip Chest Press
2. Glute Bridges ➡️ RDL
3. Alternating Up...
