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Yearlong (Ph X-B, Variations)

WORKOUT I

Workout I, Week 2
Increase the total number of reps on the weighted dip to 60
Increase the total number of reps on the situp to 130
Perform 2 sets of the Tabata

Workout I, Week 3
Increase the total number of reps on the weighted dip to 70
Increase the total number of reps on the situp to 150

Workout I, Week 4
Skip the front squat
Perform 3 sets of the Tabata

WORKOUT II

Workout II, Week 2
Perform 4 sets of the walking lunge
Perform 4 sets of the medicine-ball pushup
Increase the total number of reps on the rainbow to 120

Workout II, Week 3
Increase the reps on the walking lunge to 12–15
Increase the total number of reps on the rainbow to 130

Workout II, Week 4
Skip the overhead press
Perform 3 sets of the Tabata

WORKOUT III

Workout III, Week 2
Increase the total number of reps on the weighted pullup to 60
Perform 4 sets of the renegade row
Perform 4 sets of the dumbbell floor sweeper
Complete 2 sets of the Tabata

Workout III, Week 3
Increase the total number of reps on the weighted pullup to 70

Workout III, Week 4
Skip the rack pull
Perform 3 sets of the Tabata

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