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Yearlong (Ph VIII, Variations)

WORKOUT I

Workout I, Week 2
Increase the total number of L-sit towel pullups to 70 reps
For the keystone deadlift, perform a fourth set of 10 reps
Perform a fourth set of 10 reps for the bicycle crunch
Increase the number of intervals to 10 total

Workout I, Week 3
Increase the total number of L-sit towel pullups to 80 reps
Perform a fourth set of 10 reps for the alternating dumbbell bench press
Increase the number of intervals to 12 total

Workout I, Week 4
Front squat, 3 sets of 5 reps at 60% of your 5RM
L-sit towel pullup, 50 reps
Keystone deadlift, 2 sets of 12-15, 8-12
Alternating dumbbell bench press, 2 sets of 12-15, 8-12
No intervals

WORKOUT II

Workout II, Week 2
Add a fourth set of 10 reps to 2a and 2b
Do not perform the last set of cable ab pulldown (3 sets only)
Perform 12 total treadmill sprints

Workout II, Week 3
Add one set of 10 reps to 3a and 3b
Perform 15 total treadmill sprints

Workout II, Week 4
Close-Grip Incline Press, 3 sets of 5 reps at 60% of your 5RM
Perform 2 sets of 2a and 2b
Perform 2 sets of 3a and 3b
No treadmill sprints

WORKOUT III

Workout III, Week 2
Perform 4 sets of 2a, 2b, and 2c

Workout III, Week 3
Increase the work period on 2a, 2b, and 2c to 40 seconds. Reduce the rest between exercises to 20 seconds (but still rest 60 seconds before repeating the circuit). Perform 4 total sets.
Make the same changes for 3a, 3b, and 3c but continue performing only 3 sets

Workout III, Week 4
Deadlift, 3 sets of 5 reps at 55% of your 3RM
Perform only 2 sets of 2a, 2b, 2c, and 3a, 3b, and 3c
Perform only 3 sets for the Saxon side bend and flag

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