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Yearlong (Ph I, Variations)

Once you've completed Week One, apply these variations of Workouts I, II, and III for the following weeks.

WORKOUT I

Workout I, Week 2
Increase the total number of pullups to 60 reps.
Add 1 interval to the Tabata for a total of six minutes of work.

Workout I, Week 3
Increase the total number of pullups to 75 reps.
Add one set to the cable pull-through, dumbbell bench press, and bicycle crunch.

Workout I, Week 4 (Deload)
1. Squat, 3 sets of 5 reps at 60% of your 5RM
2. Lat pulldown, 3 sets of 8-12 reps with a moderate weight
3. Back extension. Use the back extension apparatus and perform as many easy sets as it takes to do 40 total reps.
4. Pushup. Perform as many easy sets as it takes to do 40 total reps.
5. Bicycle crunch. Perform 3 sets of 10-15
No Tabatas.

WORKOUT II

Workout II, Week 2
Add one set to the Romanian deadlift and shoulder press.
Increase the total number of weighted situps to 85 reps.

Workout II, Week 3
Increase the total number of weighted situps to 100.

Workout II, Week 4
1. Incline bench press, 3 sets of 5 reps at 60% of your 5RM
2. Romanian deadlift, 3 sets of 8-12 reps with a moderate weight
3. Shoulder press, 3 sets of 8-12 with a light weight
4. Lunge, 3 sets of 8-12 with a light weight
5. Weighted situp. Perform as many easy sets as it takes to do 50 total reps.
No sprints.

WORKOUT III

Workout III, Week 2
Reduce the recovery time between exercises in the circuit to 10 seconds (30 seconds on, 10 off).
Add one set to each circuit.

Workout III, Week 3
Change the circuit work-to-rest ratios to 40 seconds on and 20 seconds off.

Workout III, Week 4 (Deload)
1. Deadlift, 3 sets of 3 reps at 50% of your 3RM
2. Dip. Perform as many easy sets as it takes to do 20 total reps.
3. Situp. Perform 3 sets of 8-12 reps with a light weight.
4. Inverted row. Perform as many easy sets as it takes to do 30 total reps.
5. Russian twist. Perform as many easy sets as it takes to do 50 total reps.
No conditioning.

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