MASS-UP PHASE-­‐2



PHASE-­‐2     WORKOUT PLAN


EXERCISES



                                                                                                                     


   PHASE-2




MONDAY
CHEST & TRICEPS
TUESDAY
QUADS, HAMSTRINGS & CLAVES
WEDNESDAY
CARDIO & ABS
THURSDAY
BACK & BICEPS
FRIDAY
SHOULDERS & TRICEPS
SATURDAY
REST
SUNDAY
REST




CHEST & TRICEPS


Warm-­‐up -------
2 x 25reps
1
DB Press + Pushups -----
3 x 10-­‐12 Reps
2
DB Incline Fly -------
3 x 10-­‐12 Reps
3
Peck Deck + Decline Cable Fly ---
3 x 10-­‐12 Reps
4
Barbell Skull Crusher + Bench Dips
3 x 10-­‐12 Reps
5
Cable Overhead Ext + Reverse grip Triceps Pressdown ----
3 x 10-­‐12 Reps
6
DB Kickback ----
3 x 10-­‐12 Reps




QUADS, HAMS


             CALVES



Warm-­‐up
2 x 25reps
1
Barbell Front Squat
3 x 10-­‐12 Reps
2
Leg Press + DB Deadlift
3 x 10-­‐12 Reps
3
Leg Extension + Leg Curl
3 x 10-­‐12 Reps
4
DB Lunges
3 x 10-­‐12 Reps
5
Standing Calf Raise
3 x 10-­‐12 Reps



CARDIO & ABS



1
Cable Crunches
4 x 20 Reps
2
Laying Leg Crunch + Oblique Crunches
4 x 20 Reps
3
Planks
3 x 120sec hold
4
Inclined Side Twist
3 x 20 Reps
CARDIO
30mins Running or Elliptical
-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐




BACK & BICEPS



Warm-­‐up
2 x 25reps
1
Reverse Grip Lat Pull-­‐down
3 x 10-­‐12 Reps
2
DB Pullover + Pull-­‐ups
3 x 10-­‐12 Reps
3
Close Grip Machine Rows
3 x 10-­‐12 Reps
4
Barbell Hyper Ext.
3 x 10-­‐12 Reps
5
DB Hammer Curl
3 x 10-­‐12 Reps
6
Barbell Preacher Curl +Close Grip Barbell Curl
3 x 10-­‐12 Reps
7
DB Conc. Curl
3 x 10-­‐12 Reps




SHOULDERS &   


      TRAPS


Warm-­‐up
2 x 25reps
1
DB Press
3 x 10-­‐12 Reps
2
DB Side Raise + Plate Front Raise
3 x 10-­‐12 Reps
3
Single Hand DB Press + Cable Side Raise
3 x 10-­‐12 Reps
4
Cable Rear Delt Fly
3 x 10-­‐12 Reps
5
DB Shrugs
3 x 10-­‐12 Reps




POINT TO BE NOTED:

  1.  5 minutes Warm-­‐up before training.
  2.   3-­‐4 Sets per exercise.
  3.   10-­‐12 reps per set.
  4.   2 Minutes Rest after each set.
  5.   Regular Set & Super Set.
  6.   Drink 750ml Water through the Workout.





SUPPLEMENT STACK



BREAKFAT
MORNING
SNACK
LUNCH
EVE SNACK
PRE W/0
POST W/O
DINNER
BEFORE
BED
WHEY PROTEIN
YES**
YES
NO
YES
NO
YES**
NO
YES**
CARBO PLUS
NO
YES
NO
YES
NO
YES**
NO
NO
PRE W/O
NO
NO
NO
NO
YES**
NO
NO
NO
BCAA
YES
NO
NO
NO
YES**
YES**
NO
YES






MASS-UP PHASE-­‐2 MASS-UP PHASE-­‐2 Reviewed by Powerhouse fitness on September 27, 2018 Rating: 5

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