It is time to shake things up.  I did Phase 5 for one test week and 4 full exercise weeks.  Time to move on.  I managed to hit a 225 Dead Lift pull and do it several times.  So let’s put that aside and move on to the Barbell Bench Press.  I am going to keep Workout A which, I am doing on a Weekend day,  as my Heavy Lift day.

The question is – can I not continue to directly push the Dead Lift and still set myself up for advancing the weight.  I hope so.  Only time will tell.  This should take me through the end of the Challenge.

Take a look at this Draft and let me know your thoughts.

Rev: November 12, 2011 BBOE Design It Yourself Workout – Phase 6

WORKOUT A: 20 Rep Max

 

Muscle Group

 

Exercises

 

Rep

 

Set 1

 

Set 2

 

Set 3

 

Set 4

 

Set 5

 

1

Core – Ch 10 Stability

Roll Out (p 292)

15

         

2A

Chest – Ch 4

Barbell Bench Press (p 46)

5

         

2B

Quadriceps – Ch 8

Trap Barbell Squat (p 203)

5

         

3A

Upper Back – Ch 5

Cable Face Pull with External Rotation (p 108)

5

         

3B

Glutes & Hamstrings – Ch 9

DB Single Leg – Straight Leg Dead Lift (p 247)

5

         

WORKOUT B: 30 Rep Max

 

Muscle Group

 

Exercises

 

Rep

 

Set 1

 

Set 2

 

Set 3

 

Set 4

 

Set 5

 

1

Core – Ch 10 -Stability

Mountain Climber (p 258)

30 seconds – BOSU

3

         

2A

Quadriceps – Ch 8

Barbell Squat (p 198)

15

         

2B

Chest – Ch 4

Incline Dumbbell Bench Press (p 46) palms forward

15

         

3A

Glutes & Hamstrings – Ch 9

Weighted Back Extension (p 258)

15

         

3B

Shoulders – Ch 6

Alternating Standing Dumbbell Shoulder Press (p 121)

15

         

WORKOUT C: 25 Rep Max

 

Muscle Group

 

Exercises

 

Rep

 

Set 1

 

Set 2

 

Set 3

 

Set 4

 

Set 5

 

1

Core – Ch 10 Stability

Planks – 30 sec hold (p 278)

3

         

2A

Glutes & Hamstrings – Ch 9

Barbell Dead Lift (p 248)

10

         

2B

Upper Back – Ch 5

Seated Cable Row (p 92)

10

         

3A

Quadriceps – Ch 8

Single-Leg Body Squat (p 197)

10

         

3B

Lats – Ch 5

E-Z Bar Pull Over (p 108)

10

         

NB: The Chapter and Page Numbers refer to the Men’s Health Big Book of Exercises by Adam Campbell

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