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> BBOE Design It Yourself Workout Phase 5 & Log


Here is my Phase 5 workout.  I have followed the guidance on page 12 of the BBOE and have attempted to use undulating periodization.  According to the book a researcher at Arizona State University found that those who used this technique “gained twice as much strength as those who did the same number of reps every workout.”  I don’t know the truth of this, I just know that it is less boring than going with the same reps every workout.

You will also note that I am only using stability exercises for my designated Core workout.  No – I have not given up on crunches.  I am still warming up with 50 Swiss Ball Crunches.  Those are more to get my back moving then to build core muscles.  The best are still the Hanging Leg Raises.  I use the straps for that one.  It really is a great exercise.  Here is the workout and here is the Link to the BBOE Design It Yourself – Phase 5 Log.

As always, your comments are both appreciated and sought.

WORKOUT A: 20 Rep Max – 5 reps sets

  • 1 Core – Ch 10 Stability – Planks– 30 sec hold (p 278)
  • 2A Glutes & Hamstrings – Ch 9 – Barbell Dead Lift (p 248)
  • 2B Upper Back – Ch 5 –  Seated Cable Row(p 92)
  • 3A Quadriceps – Ch 8 – Single-Leg Body Squat (p 197)
  • 3B Lats – Ch 5 –  Standing Cable Pull Over (p 107)

WORKOUT B: 30 Rep Max – 15 reps per set.

  • 1 Core – Ch 10 Stability – Roll Out(p 292)
  • 2A Chest – Ch 4 –  Incline Dumbbell Bench Press (p 46) palms forward
  • 2B Quadriceps – Ch 8 – Trap Barbell Squat (p 203)
  • 3A Upper Back – Ch 5 – Cable Face Pull with External Rotation (p 108)
  • 3B Total Body – Ch 4 – BB Straight Leg Dead Lift with Row (p 342)

WORKOUT C: 25 Rep Max – 10 reps per set

  • 1 Core – Ch 10 Stability – Mountain Climber (p 258)
  • 2A Quadriceps – Ch 8 – Barbell Squat (p 198)
  • 2B Chest – Ch 4 – Barbell Bench Press (p 46)
  • 3A Glutes & Hamstrings – Ch 9 – Weighted Back Extension (p 258)
  • 3B Shoulders – Ch 6 – Barbell Press (p 116)

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

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