P3 - Day 6 - Bonus Workout
12 Phase Muscle Building Program • 30m
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 Bugs
30 SEC REST AFTER ALL 7 EXERCISES ARE COMPLETE. REPEAT FOR A SECOND ROUND
Up Next in 12 Phase Muscle Building Program
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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...
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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... -
P4 - Day 5
MEGA SETS / VOLUME TRAINING.
3 ROUNDS (Every Round The Order of Exercises Change)
1. Shrugs ➡️ Pull Overs ➡️ Back Rows
2. Reverse Grip Chest press ➡️ Neutral grip Flys ➡️ Close Grip Press
3. Glute Bridge Lifts ➡️ Reverse Lunge ➡️ Goblet Squats
4. Lateral Raises ➡️ Shoulder Press ➡️ Bent Over...
