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Yearlong (Ph II, 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 one interval to the Tabata.

Workout I, Week 3
Increase the total number of pullups to 75 reps
Add one set to the keystone deadlift, one-arm dumbbell press, and Swiss-ball pike

Workout I, Week 4
1. Squat, 3 sets of 5 at 60% of your 5RM
2. Lat Pulldown, 3 sets of 8-12 using medium weight
3. Back extension, 40 total reps
4. Pushup, 40 total reps
5. Bicycle crunch, 3 sets of 10-15
No Tabatas

WORKOUT II

Workout II, Week 2
Add one set to 2a, 2b, 3a, and 3b
Increase the total number of situps to 85

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

Workout II, Week 4
1. Incline bench press, 3 sets of 5 at 60% of 5RM
2. Romanian Deadlift, 3 sets of 8-12 with a light 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. Situp, 50 total reps
No sprints

WORKOUT III

Workout III, Week 2
Increase the work period in the circuits to 30 seconds and add one set to each exercise (2a, 2b, and 2c, and the same for 3)

Workout III, Week 3
Increase the work period in the circuits to 40 seconds and the rest periods to 20 seconds

Workout III, Week 4
1. Deadlift, 3 sets of 3 at 50% of your 3RM
2. Dip, 20 total reps
3. Situp, 3 sets of 8-12
4. Inverted row, 30 total reps
5. Russian twist, 50 total reps
No circuits

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