| 4-Day "Phase#1" Workout | Name= | ||||||||
| Monday | Tuesday | ||||||||
| 1. Warm-up | 1. Warm-up | ||||||||
| 2. Chest/Shoulders/Tri's | Week1 | Week2 | Week3 | Week4 | 2. Legs/Back/Bi's | Week1 | Week2 | Week3 | Week4 |
| Bench Press | w-up | w-up | w-up | w-up | Squat or...Leg Press | w-up | w-up | w-up | w-up |
| 8/ | 8/ | 8/ | 8/ | 8/ | 8/ | 8/ | 8/ | ||
| 1:30 min. recovery/set | 8/ | 8/ | 8/ | 6/ | 1:30 min. recovery/set | 8/ | 8/ | 8/ | 6/ |
| 8/ | 8/ | 8/ | 6/ | 8/ | 8/ | 8/ | 6/ | ||
| DB Shoulder Combo | 8ea. | 8ea. | 8ea. | 8ea. | Lat Pulldowns | 8/ | 8/ | 8/ | 8/ |
| (press-shrugs-lateral raise) | 8ea. | 8ea. | 8ea. | 8ea. | 1:30 min. recovery/set | 8/ | 8/ | 8/ | 8/ |
| 1:30-2 min. recovery/set | 8ea. | 8ea. | 8ea. | 8ea. | 8/ | 8/ | 8/ | 8/ | |
| DB Bench Press | 10/ | 10/ | 12/ | 12/ | Split Squats | 8ea. | 8ea. | 8ea. | 8ea. |
| 1 min. recovery/set | 10/ | 10/ | 12/ | 12/ | 1 min. recovery/set | 8ea. | 8ea. | 8ea. | 8ea. |
| DB Shrugs | 2's(10's) | 2's(10's) | 2's(10's) | 2's(10's) | DB Reverse flies | 10/ | 10/ | 10/ | 10/ |
| 1:30-2 min. recovery/set | 2's(10's) | 2's(10's) | 2's(10's) | 2's(10's) | 1-1:30 min. recovery/set | 10/ | 10/ | 10/ | 10/ |
| 3-Way Shoulder | 10ea. | 10ea. | 10ea. | 10ea. | 3-Way Calf Raises | 8ea. | 8ea. | 8ea. | 8ea. |
| (front,lateral,rear-thumbs up) | 10ea. | 10ea. | 10ea. | 10ea. | 1 min. recovery/set | 8ea. | 8ea. | 8ea. | 8ea. |
| 1 min. recovery/set | |||||||||
| DB Skull Crusher+Press | 10+10 | 10+10 | 8+12 | 8+12 | Cable Curls | 10/ | 10/ | 10/ | 10/ |
| 1 min. recovery/set | 10+10 | 10+10 | 8+12 | 8+12 | 1 min. recovery/set | 10/ | 10/ | 10/ | 10/ |
| 10+10 | 10+10 | 8+12 | 8+12 | 10/ | 10/ | 10/ | 10/ | ||
| Tricep Pushdowns | 10-10 | 10-10 | 10-10 | 10-10 | 3-Way Wrist Curls | 12/ | 12/ | 12/ | 10/ |
|
1 min. recovery/set | 12/ | 12/ | 12/ | 10/ | ||||
| Wednesday | Thursday |
||||||||
| 1. Warm-up | 1. Warm-up | ||||||||
| 2. Chest/Shoulders/Tri's | Week1 | Week2 | Week3 | Week4 | 2. Legs/Back/Bi's | Week1 | Week2 | Week3 | Week4 |
| Incline DB Bench | w-up | w-up | w-up | w-up | DB Walking Lunges | w-up | w-up | w-up | w-up |
| 8/ | 8/ | 8/ | 8/ | 8ea. | 8ea. | 8ea. | 8ea. | ||
| 2 min. recovery/set | 8/ | 8/ | 6/ | 6/ | 1 min. recovery/set | 8ea. | 8ea. | 8ea. | 6ea. |
| 8/ | 8/ | 6/ | 6/ | 8ea. | 8ea. | 8ea. | 6ea. | ||
| Military Press | w-up | w-up | w-up | w-up | Leg Curls | 8/ | 8/ | 8/ | 8/ |
| 2's(8-8) | 2's(8-8) | 2's(8-8) | 2's(8-8) | 1 min. recovery/set | 8/ | 8/ | 8/ | 8/ | |
| 2 min. recovery/set | 2's(8-8) | 2's(8-8) | 2's(8-8) | 2's(8-8) | 8/ | 8/ | 8/ | 8/ | |
| 30 Sec. Push-ups | reps= | reps= | reps= | reps= | Rev.Grip Pulldowns | 8/ | 8/ | 8/ | 8/ |
| 1:30-2 min. recovery/set | reps= | reps= | reps= | reps= | 8/ | 8/ | 8/ | 8/ | |
| 1:30 min. recovery/set | 8/ | 8/ | 8/ | 8/ | |||||
| Seated Row | 10/ | 10/ | 10/ | 8/ | |||||
| DB Raise Combo | 10ea. | 10ea. | 10ea. | 10ea. | 1 min. recovery/set | 10/ | 10/ | 10/ | 8/ |
| front-lateral-rear | 10ea. | 10ea. | 10ea. | 10ea. | 10/ | 10/ | 10/ | 8/ | |
| 10ea. | 10ea. | 10ea. | 10ea. | ||||||
| DB Curls-superset | 8-8 | 8-8 | 8-8 | 8-8 | |||||
| Tricep Extensions | 10/ | 10/ | 10/ | 10-10 | 2 min. recovery/set | 8-8 | 8-8 | 8-8 | 8-8 |
| 1 min. recovery/set | 10/ | 10/ | 10/ | 10-10 | |||||
| 10/ | 10/ | 10/ | 10-10 | DB Concentration curls | 10/ | 10/ | 10/ | 10/ | |
| 1 min. recovery/set | 10/ | 10/ | 10/ | 10/ | |||||
| Reverse Pushdowns | 10-10 | 10-10 | 10-10 | 10-10 | |||||
| underhand | 10-10 | 10-10 | 10-10 | 10-10 | 3-Way Wrist Curls | 2x12ea. | 2x12ea. | 2x12ea. | 2x12ea. |
| Abd's & low back options | Abd's & low back options | ||||||||
| Ball crunches | 2x15 | 2x15 | 2x15 | 2x15 | Lying side raises | 2x10ea. | 2x10ea. | 2x10ea. | 2x10ea. |
| Ball roll-outs | 2x10 | 2x10 | 2x10 | 2x10 | Dirty Dogs | 2x10ea. | 2x10ea. | 2x10ea. | 2x10ea. |
| OHMB bends | 2x10ea. | 2x10ea. | 2x10ea. | 2x10ea. | Ball low back hypers | 2x10 | 2x11 | <>
