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Yearlong (Ph VI, Variations)

WORKOUT I

Workout I, Week 2
Squat, 3 sets of 10 reps
Hanging leg raise, 120 total reps
Reduce the rest period on the sprints to 10 seconds, and increase the sets to 12-15

Workout I, Week 3
1 Squat, 4 sets of 8 reps

Workout I, Week 4
Squat, use 50% of the weight you used on the last set in Week 3. Perform 3 sets of 5 reps
Bentover row, 3 sets of 10 reps
Hanging leg raise, 60 total reps
No treadmill sprints

WORKOUT II

Workout II, Week 2
Bicycle crunch, 120 total reps
Perform 2 sets of the Tabata interval (8 total minutes)

Workout II, Week 3
Repeat Week 2

Workout II, Week 4
Decline bench press, use 50% of the weight you used on the last set in Week 3. Perform 3 sets of 5 reps
Back extension, 3 sets of 10-12 reps
Weighted pullup, 3 sets of 10-12 reps
Bicycle crunch, 50 total reps
No Tabata interval

WORKOUT III

Workout III, Week 2
Reduce the rest period in the jump rope intervals to 10 seconds, and increase the sets to 12-15

Workout III, Week 3
Repeat Week 2

Workout III, Week 4
Deadlift, use 50% of the weight you used on the last set in Week 3. Perform 3 sets of 5 reps
Shoulder press, 3 sets of 10 reps
Side bend, 3 sets of 10 reps
No jump rope intervals

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