Phase II – Workout A

1A. Dumbbell High Pull

• Sets: 3, Reps: 6-8, Rest: 10 sec.

1B. Standing Dumbbell Press

• Sets: 3, Reps: 6-8, Rest: 10 sec.

1C. Lateral Raise

• Sets: 3, Reps: 8-10, Rest: 90 sec.

1D./2A. Pullup

• 1D. Sets: 3, Reps: 6-8, Rest: 90 sec.
• 2A. Sets: 2, Reps: 6-8, Rest: 90 sec.

2B. Barbell Shrug

• Sets: 4, Reps: 12-15, Rest: 60 sec.

3A. Body-Weight Triceps Extension (Keep your body in a straight line and lower yourself until your head is beneath the bar. Use your triceps to push yourself back to the starting position.)

• Sets: 3, Reps: 30, Rest: 60 sec.

3B. Barbell Curl

• Sets: 3, Reps: 30, Rest: 60 sec.

Phase II – Workout B

1. Power Squat (Take a wider than normal stance and grip and rest the bar on the lower part of your traps. This position will allow you to use heavier weight.)

• Sets: 4, Reps: 5, Rest: 120 sec.

2. Dumbbell Lunge

• Sets: 2, Reps: 8-10, Rest: 90 sec.

3. One-Arm Swiss-Ball Crunch

• Sets: 4, Reps: 8-10, Rest: 90 sec.

4A. Standing Calf Raise

• Sets: 4, Reps: 15, Rest: 60 sec.

4B. Barbbell Wrist Curl

• Sets: 3, Reps: 15, Rest: 60 sec.

Phase II – Workout C

1A. Bench Press

• Sets: 5, Reps: 6-8, Rest: 90 sec.

1B. Lying Dumbbell Row

• Sets: 5, Reps: 6-8, Rest: 90 sec.

2A. Lying Dumbbell Triceps Extension

• Sets: 3, Reps: 12-15, Rest: 60 sec.

2B. Supinating Dumbbell Curl

• Sets: 3, Reps: 8-10, Rest: 60 sec.

3. EZ bar Reverse Wrist Curl

• Sets: 3, Reps: 15, Rest: 90 sec.

Phase II – Workout D

1. Hang Clean

• Sets: 6, Reps: 3, Rest: 90 sec.

2. Deadlift (Perform the deadlift in Weeks 1, 3, 5, and 7, according to the following guidelines

• Week 1: Sets: 4, Reps: 10, Rest: 3 min.
• Week 3: Sets: 4, Reps: 8, Rest: 3 min.
• Week 5: Sets: 5, Reps: 6, Rest: 2¹/₂ min.
• Week 7: Sets: 6, Reps: 4, Rest: 2 min.

2. Back Extension (Perform the back extension in Weeks 2, 4, 6, and 8, according to the following guidelines

• Sets: 3, Reps: 8-10, Rest: 2 min. (Applies to each week.)

3. Snatch-Grip Barbell Shrug (Perform the snatch-grip barbell shrug in Weeks 2, 4, 6, and 8 only. On odd-numbered weeks, move directly to Exercises 4A and 4B.)

• Sets: 3, Reps: 8-10, Rest: 90 sec.

4A. Seated Calf Raise

• Sets: 4, Reps: 20, Rest: 60 sec.

4B. Hanging Knee Raise

• Sets: 4, Reps: As many as possible, Rest: 60 sec.

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