BLS4-21Phase2.xls - Day 1 Chest Triceps Calv Week Time Wt 1 2 Phase Used Reps Target Comments 1RM Incline Bench P6:00:00 12 12 Slow Rest 1 min Dumbbell

BLS4-21Phase2.xls - Day 1 Chest Triceps Calv Week Time Wt 1...

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Day 1: Chest, Triceps, Calv Week 1 Phase 2 ### Time Wt. Used Reps Target Comments 1RM Incline Bench P 6:00:00 - - 12 12 Slow, Rest 1 min - - Dumbbell 6:02:00 - - 10 10 Faster pace Rest 1 min 6:04:00 - - 4 4 Moderate pace, Rest 1 min 6:06:00 - - 1 1 Rest 2-3 min 3 1 6:09:00 - 6 4-6** Rest 3-4 - - 2 6:13:00 - 6 4-6 - 3 6:17:00 4 6 4-6 - Bench Press 6:21:00 - 6 4-6** - - Flat, Barbell 6:25:00 - 6 4-6 - 3 6:29:00 4 6 4-6 - Bench Press 6:33:00 - 6 4-6** - - Flat, Dumbbell 6:37:00 - 6 4-6 - 3 6:41:00 4 6 4-6 - Lying Triceps Pre 6:45:00 - 6 4-6** - - 2 6:49:00 - 6 4-6 - 3 6:53:00 4 6 4-6 - Standing Calf Ra 6:57:00 - 6 4-6** Rest 2-3 min - - 2 7:00:00 - 6 4-6 - 3 7:03:00 3 6 4-6 - Seated Calf Rais 7:06:00 - 6 4-6** Rest 2-3 min - - 2 7:09:00 - 6 4-6 - 3 7:12:00 3 6 4-6 - Calf Workout A Note: Do not do these exercises without reading "Bigger Leaner Stronger 2.1" first All workouts copyright ©2015 Michael Matthews, Author of the "Year One Challenge for Men" Spreadsheet password is "bls" Programming ©2015-2016 Donn Edwards Version 2.1.2 Record each week's best weight and rep combination here Bench Press Weekly Progress week 1 2 3 4 5 6 7 8 weight reps 1RM - - - - - - - - 0% Incline Dumbbell Bench Press week 1 2 3 5 6 7 weight reps 1RM - - - - - - 0% **You may decide to start in the 10-12 rep range with lower weights while you adjust to the exercises **Then move to the 8-10 range, then 6-8 and finally 4-6 reps
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Day 2: Back, Biceps, Abs Week 1 Phase 2 Thu 07/04/2016 Time Wt. Used Reps Target Comments 1RM Barbell Deadlif 6:00:00 - 12 12 Slow, Rest 1 min - 6:02:00 - 10 10 Faster pace Rest 1 min 6:04:00 - 4 4 Moderate pace, Rest 1 min 6:06:00 - 1 1 Rest 2-3 min 3 1 6:09:00 - - 6 4-6 Rest 3-4 - - 2 6:13:00 - - 6 4-6 - 3 6:17:00 4 - 6 4-6 - One Arm Dumbb 6:21:00 - - 6 4-6 - - 2 6:25:00 - - 6 4-6 - 3 6:29:00 4 - 6 4-6 - Front Lat Pulldo 6:33:00 - - 6 4-6 - - 2 6:37:00 - - 6 4-6 - 3 6:41:00 4 - 6 4-6 - Alternating Dumb6:45:00 - - 6 4-6 - - 2 6:49:00 - - 6 4-6 - 3 6:53:00 4 - 6 4-6 - Cable Crunch* 10-12 First set weighted Hanging Leg Raise* - Second and third set to failure Captain's Chair Leg Raise* - Ab Roller - Air Bicycles - Flat Bench Lying Leg Raise - Decline Crunch - Rest 2-3 minutes, repeat 3 times Barbell Deadlift
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