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Yearlong (Ph IX, Variations)

WORKOUT I

Workout I, Week 2
Zercher squat, 4 sets of 15, 12, 10, 8
Perform four sets of the circuit (3a through 3d)
Windshield wiper, increase the total number of reps to 70

Workout I, Week 3
Zercher squat, 4 sets of 20, 15, 12, 10
Push press, 5 sets of 5 reps
Perform five sets of the circuit (3a through 3d)
Windshield wiper, perform 70 reps

Workout I, Week 4
Zercher squat, 3 sets of 10 reps
Push press, 3 sets of 5
Perform three sets of the circuit (3a through 3d)

WORKOUT II

Workout II, Week 2
Dumbbell bench press, 4 sets of 12, 10, 8, 6
Barbell jump squat, 4 sets of 8-10
Perform the density complex for five minutes
Weighted decline situp, increase the total number of reps to 85

Workout II, Week 3
Dumbbell bench press, 4 sets of 10, 8, 6, 6
Barbell jump squat, 5 sets of 8-10
Perform the density complex for six minutes
Weighted decline situp, increase the total number of reps to 100

Workout II, Week 4
Dumbbell bench press, 3 sets of 10 reps
Barbell jump squat, 3 sets of 8-10
Perform the density complex for four minutes

WORKOUT III

Workout III, Week 2
Good morning, 5 sets of 6 reps
Close-grip bench press, 4 sets of 8-10
Perform four sets of the circuit (3a through 3c)
Perform four sets of the Swiss-ball jackknife and the Russian twist

Workout III, Week 3
Good morning, 5 sets of 5 reps
Close-grip bench press, 4 sets of 6-8
Perform four sets of the circuit (3a through 3c). Rest 10 seconds after 3a, 20 seconds after 3b, and 60 seconds after 3c.

Workout III, Week 4
Good morning, 3 sets of 8
Close-grip bench press, 2 sets of 8-10
Perform two sets of the circuit

WORKOUT IV

Workout IV, Week 2
Perform five circuits

Workout IV, Week 3
Perform five circuits of 15 reps

Workout IV, Week 4
Perform three circuits

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