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Yearlong (Ph III, Variations)

WORKOUT I

Workout I, Week 2
Increase the total number of reps on the L-sit pullup to 65
Add one set to exercises 1, 3, 4, and 5
Add one interval to the Tabata

Workout I, Week 3
Perform 75 total pullups
Add one interval to the Tabata (5 min. work total)

Workout I, Week 4
1. Good morning, 3 sets of 6 at 60% of your 5RM
2. Pullup, 45 total reps
3. Back extension (no weight), 3 sets of 12-15, 8-12, 6
4. Pushup, 40 total reps
5. Crunch, 3 sets of 12-15, 8-12, 6
6. Twisting crunch, 3 sets of 12-15, 8-12, 6

WORKOUT II

Workout II, Week 2
Add one set to 2a, 2b, 3a, and 3b
Increase the total number of decline situps to 65
Increase the jump rope intervals to 10-12

Workout II, Week 3
Perform 75 total situps (not decline)
Change the jump rope intervals to 20 sec. on/20 sec. off. Complete 12-15 intervals

Workout II, Week 4
1. Decline bench, 3 sets of 5 at 60% of your 5RM
2. Perform the keystone deadlift as straight sets
3. Perform the dumbbell overhead press as straight sets
4. Perform the stepup as straight sets
5. Perform 40 total reps of the decline situp

WORKOUT III

Workout III, Week 2
Increase the total number of weighted dips to 65
Add one minute to each density complex

Workout III, Week 3
Increase the total number of weighted dips to 75
Add one minute to each complex

Workout III, Week 4
1. Rack pull, 3 sets of five @60% of your 3RM
2. Dip (no weight), 45 total reps
3. Perform the reverse lunge as straight sets. Do 3 sets of 12-15, 8-12, 6
4. Inverted row, 3 sets of 12-15, 8-12, 6
5. Perform 4 sets of the rainbow, but not the side bend

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