Phase 2 Workouts
Updated: Oct 19
MOVE
Your body adapts to stress. When you go the gym and tear down your muscle tissue, your body recovers from this by over-compensating the repair process and making the muscles stronger/bigger than they were before. If we’re looking to maintain our training momentum, we have to up the intensity of our workouts. To achieve this, we will address TRAINING DENSITY. This means that you are packing in more exercises into the same amount of time. — or you’re doing the same amount of work in the gym, in a shorter period of time. — In short, you’re increasing the tempo.
Traditionally, you’d be increasing the workout density by adding more reps to a given set. You can exponentially improve the workout stress you place on yourself, by increasing the resistance. That alone would make it a killer fat burning protocol, but we want results, so here goes.
The Phase 2 density program consists of 3 circuits, A, B and C
Each of these need to be performed for the set length of time, and the be repeated. Before you repeat the circuit, you increase the weights
Circuit A
2 compound movements (one upper and one lower body) are alternated for 5 minutes. Select a weight that you can lift for 12 reps.
You perform 4 to 6 reps of an exercise, and then switch to the other exercise of the compound movement and perform 4 to 6 reps….
You keep this up for 5 minutes.
After the 5 minute circuit, you rest for 5 minutes.
Then you increase your weight by 10% and do another circuit.
After the 2nd circuit, rest for 5 minutes and move to Circuit B
Circuit B
3 compound (opposite movements) will be cycled for 6 minutes… (remember it’s about density)
Select weights you can lift 10 to 15 times.
As with the previous circuit, you now alternate the 3 movements after 4 to 6 reps and you keep this up for 6 minutes.
You keep cycling through these movements for 6 minutes.
After completing a 6 minute cuircuit, rest for 5 minutes.
Do 3 of these and move to Circuit C
Circuit C
Now you select 2 exercises that will be alternated for 4 minutes.
Select weights you can lift 10 to 15 times.
Do 4 to 6 reps of the exercise before switching over to the next exercise and keep doing this for 4 minutes, before resting for 2 minutes.
This form of density training may sound complicated, but take the time to grasp the concept and you’ll get more out of your workout than anyone else in the gym. This is one of the very few ways get stronger, whilst retaining
Workout
Phase 2 Workouts and Nutrition
Phase 2 WORKOUT 1
(A1) Barbell Hack Squats
4 to 6 reps
https://www.muscleandfitness.com/workouts/leg-exercises/videos/back-squat
Feet Shoulder width apart, with the barbell resting across your back
Keep your lower back arched and lower your body as deep as you van by pushing your hips back and bending your knees
Pause, then reverse the movement back to the starting position
(A2) Bent Over Row
4 to 6 reps
https://www.youtube.com/watch?v=QFq5jdwWwX4
Choose a weight that allows you to perform a maximum of 12 reps
Alternate A1 and A2 for 5 minutes. The goal is to do as many reps as possible.
After this circuit, rest for 5 minutes
Then increase your weights by 10% and repeat the circuit for another 5minutes
Rest for 5 minutes and proceed to workout set B
(B1) Dumbell Reverse Lunge
4 to 6 reps
https://www.muscleandfitness.com/workouts/leg-exercises/videos/dumbbell-reverse-lunge
Grab a pair of dumbbells and hold them at arms length next to your sides, with palms facing each other
Step back with your left leg
Lower your body into a lunge until your front leg is bent 90 degrees, pause and return to the starting position
Do 4 to 6 reps with one leg and then switch to the other leg
(B3) Dumbell Upright Row
https://www.muscleandfitness.com/workouts/shoulder-exercises/videos/dumbbell-upright-row
Grab a pair of dumbbells with an overhand grip and hold the weights in front of your thighs with paws facing your body
Keep the weights close to your body and pull the weights towards your chest. Your elbows should remain flared out during the movement
When the weights are at chest height, pause for 2 seconds and then lower them back to the starting point
(B3) Flat Chest Press
4 to 6 reps
https://www.youtube.com/watch?v=X3YrlBmjWrY
Grab your dumbbells and lie face-up on a flat bench
Hold the dumbbells above your chest, with arms straight
Your palms should face your feet and the dumbbells should be nearly touching
Keep your elbows close to your body and lower the weights to the side of your chest
The weight you choose should be light enough to do 15 reps with. (even though you are cycling 6 reps)
Cycle B1, B2 and B3 for 6 minutes.
The goal is to get as many reps done within 6 minutes.
After the circuit, rest for 5 minutes
Increase the weight by 10% and repeat the circuit for another 6 minutes
After the 2nd circuit, rest for 5minutes and move on to workout set C
(C1) Dumbell Biceps Curl
4 to 6 reps
https://www.youtube.com/watch?v=ykJmrZ5v0Oo
Stand straight with with dumbbells at arms length next to your sides with palms facing each other
Curl the dumbbells as close to your shoulders as you can
Pause, and lower back to starting position
C2 Lateral Raise
(see previous workouts)
4 to 6 reps
Pick a weight that you could do 12 reps with
Alternate C1 and C2 for 5 minutes.
Do 6 reps, then switch and do another 6 reps… repeat the cycle as many times as you can within 5 minutes
Rest for 2 minutes and repeat with the same weight
This workout will take a little getting used to. If you’ve managed this far, then I will urge you to get to know this type of workout. I will be starting an exercise demo library, so we can keep it “in-house” — If you think it’s embarrassing to do these new exercises as a novice, try doing them in front of a camera.
Do the movements, make some mistakes, have a giggle. You can only get better, while those who are too lazy to do the movements, will make half the progress.
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