Phase 2

Phase 2

PHASE II --- CONTINUE BUILDING STRENGTH

-dates, continue 4 workouts/week

-always do a general warm-up and stretch (before and after lifting)

-3 sets of 6-10 repetitions (*plus warm-up set), fully recover between sets

-add weight to CORE exercises to keep the repetitions below 15 per set, ALWAYS TRAIN the core 2x’s/week

LEGS/CORE	CHEST/BACK	SHOULDERS/ARMS
*Leg press OR Squat	*DB bench press	*Barbell shoulder press to front
Step-ups	Pull-ups (pulldowns)	Lateral raises
*Deadlifts OR hamstring curls	Incline bench press	Rear delt machine (reverse fly)
Single-leg calf raise	One-arm DB rows	*DB curls
Reverse crunch	Pec-dec	*DB overhead triceps extensions
Twist crunch on ball	Narrow-grip seated row	Preacher curls
Weighted ball crunches	*Barbell shrug	Triceps extensions (angled bar)

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