Final Phase Trainingprogram

Adonis Golden Ratio System

Final Phase 12-Week Periodized Training Program By: John Barban

Copyright Strengthworks Publishing Inc 2012

Rep Tempo: Power • “Power”: This simply means to push as hard as you can. This style of rep is applied to your heaviest lifts. • The weight will limit how fast you can actually move, the idea is to push the weight with the intention of moving it as fast as possible (even though it will move slowly) • Lower the weight under control without taking any extra time Copyright Strengthworks Publishing Inc 2012

Rep Tempo: 1-P-2 • 1 = 1 second on the concentric phase (the actual lifting, pressing or pulling of the weight) • P = Pause for approx 1 second at the exertion points of the lift (bottom stretch or top contraction positions) • 2 = 2 second eccentric or negative (lowering the weight or returning back to the starting position) Copyright Strengthworks Publishing Inc 2012

Rep Tempo: Flow Set • Flow sets are meant to be done continuously and rhythmically. Imagine the muscle like a piston moving up and down in one fluid motion. • Don’t stop at the top or bottom • Imagine the set as though it was one giant rep moving at a good pace.


Week 1 Day 1

Day 1/Week 1 -Date:

Strength: Exercises (supersets)

Sets

Tempo

Reps

Flat Dumbbell Press + Triceps Extensions

3

Power

7+7

180

Incline Dumbbell Press + Triceps Rope Pushdowns

2

5+5

180

Hypertrophy: Exercises (supersets)

Sets

Tempo

Reps

Rest

Pull down+ Standing Dumbbell Curls

3

1-P-2

12+8

120

Low Pulley Row Wide Grip + Cable Curls

3

8+8

120

Endurance: Exercises (supersets)

Sets

Tempo

Reps

Rest

Standing Shoulder Press+ Standing Lateral Raises Front Raises + Bent Lateral Raise

3

Flow Set

15+15

60

Standing Calf Raises

3 3

15+15 30

60 60


Rest

Weight Used/Notes

Weight Used/Notes

Weight Used/Notes

Week 1 Day 2 Day 2/Week 1 -Date: Strength: Exercises (supersets) Seated Shoulder Press + One Arm Dumbbell Lateral Raise Dumbbell Upright Row + Bent Dumbbell Lateral Raise Hypertrophy: Exercises (supersets)

Sets Tempo 3

Power

2 Sets Tempo

Reps Rest 7+7

Weight Used/Notes

180

5+5 180 Reps Rest

Cable Cross Over + V-bar Pushdowns Incline Dumbbell Press+ Triceps Extensions

3 3

Dumbbell Squat+ Stiff Leg Deadlift

4

12+8


1-P-2 12+12 120 8+8 120

Sets Tempo

Bent Dumbbell Row + Incline Dumbbell Curls

3

One Arm Dumbbell Row + Barbell Curls

3

Weight Used/Notes

Reps Rest

Flow Set 15+15 60

15+15 60


Weight Used/Notes

Week 1 Day 3 Day 3/Week 1 -Date: Strength: Exercises (supersets) Pull down+ Dumbbell Curls Low Pulley Row Wide Grip + Rope Curl Reverse Lunge + One Leg Deadlift Hypertrophy: Exercises (supersets) Shoulder Press + Lateral Raise

High Pull+ Bent Dumbbell Lateral Raise

Sets Tempo 3 Power 2 3 Sets Tempo 3 1-P-2

Reps Rest Weight Used/Notes 7+7 180 5+5 180 7+7 180 Reps Rest Weight Used/Notes 12+8 120

3

8+8

120

Endurance: Exercises (supersets) Sets Tempo Reps Rest Weight Used/Notes Flat Dumbbell Press + Triceps Extensions 3 Flow Set 15+15 60 Pec Dec (or flat dumbbell Flyes) + Push Ups 3 15+15 60


Week 1 Day 4 Day 4/Week 1 -Date: Strength: Exercises (supersets) Flat Bench Press + Tate Press

Sets Tempo

Reps

Rest

Weight Used/Notes

3

Power

7+7

Incline Barbell Press + lying Tricep Extensions Hypertrophy: Exercises (supersets) reverse Grip Pulldown + Reverse Curls

2 Sets

Tempo

5+5 Reps

3

1-P-2

12+8

120

Low Pulley Row Wide Grip + Cable Rope Curls

3

8+8

120


Sets

Tempo

Reps

Standing Shoulder Press+ Standing Lateral Raises

3

Barbell Front Raises + Bent Lateral Raise Dumbbell Squat

3 3

Flow Set 15+15

15+15 20

180 180 Rest

Weight Used/Notes

Rest 60 60 60


Weight Used/Notes

Week 2 Day 1 Day 1/Week 2 -Date: Hypertrophy: Exercises (supersets)

Sets

Tempo

Reps Rest

Peck Dec (or flat Dumbbell Flye) + close Hands Push Ups Alternate Incline Dumbbell Press + Dips Step Ups + Reverse Lunge

3 3 3

1-P-2

10+10 120 8+8 120 12+8 120


Sets

Tempo

wide Grip Pulldown + Cable Straight Bar Curls

3

Face Pulls + Rope Curls

2

Strength: Exercises (supersets) alternating seated Shoulder Press+ One Arm Lateral Raise High Pull+ Shrug

Reps Rest

Weight Used/Notes

Flow Set 15+15 60

Sets Tempo 3 2

Weight Used/Notes

Power

15+15 60

Reps

7+7 5+5


Rest

180 180

Weight Used/Notes


Sets Tempo

Reps

Rest

Weight Used/Notes

Front Raise + Lateral Raise Cable Upright Row + Face Pulls

3 3

Endurance: Exercises (supersets) Cable Cross Over + Push Up

1-P-2 10+10 120 8+8 120

Sets Tempo

Reps

Rest

Weight Used/Notes

3 Flow Set 15+15

60

Dips + Rope Pushdowns

2

15+15

60

Strength: Exercises (supersets) Low Pulley Row Wide Grip + Dumbbell Curls reverse Grip Pulldown + Hammer Curls Dumbbell Squat+ Stiff Leg Deadlift

Sets Tempo 3 2 3

Power

Reps 7+7 5+5 7+7


Rest Weight Used/Notes 180 180 180


Sets

Tempo

Reps Rest

Low Pulley Row Wide Grip + Incline Dumbbell Curls

3

1-P-2

10+10 120

Bent Dumbbell Row+ Standing Dumbbell Curls

3

8+8


Sets

Tempo

Reps

Standing Shoulder Press+ Bent Lateral Raise

3

plate Front Raise + Seated Lateral Raise Dumbbell Squat

2 4


120

Rest

Flow Set 15+15

Sets Tempo

Weight Used/Notes

60

15+15 20 Reps

Weight Used/Notes

60 60

Rest

Flat Dumbbell Press + Triceps Dumbbell Extension

3

Power

7+7

180

Incline Dumbbell Press+ V-bar Push down

2

5+5

180


Weight Used/Notes


Sets Tempo

Reps

Flat Dumbbell Press + Triceps Dumbbell Extension Incline Dumbbell Press+ V-bar Push down Step Ups + Reverse Lunge

3 3 3

1-P-2

10+10 8+8 12+8


Sets Tempo

Reps

Rest

Weight Used/Notes

120 120 120 Rest

Weight Used/Notes

Low Pulley Row Wide Grip + Cable Straight Bar Curls

3

Bent Dumbbell Row+ Rope Curls

2

15+15

Reps

Strength: Exercises (supersets) Standing Military Press + One Arm Lateral Raise High Pull+ Shrugs

Flow Set 15+15

Sets Tempo

60

60

Rest

3

Power

7+7

180

2

5+5

180


Weight Used/Notes

Week 3 Day 1 Day 1/Week 3 - Date: Exercises Incline Dumbbell Press Cable Cross Over Low finish

Hypertrophy

Strength

Endurance

Exercises

3 3

120 120 Sets Tempo Reps Rest 4 5

1-P-2

3 3

Power

7 5

Flow Set 15 60 15 60


Weight Used/Notes

10 10

180 180 Sets Tempo Reps Rest

Cable Cross Over (or flat Dumbbell Flye) Flat Dumbbell Press

Exercises Incline Bench Press Bench Press

Sets Tempo Reps Rest

Week 3 Day 2 Day 2/Week 3 - Date: Hypertrophy Strength Endurance

Exercises Stiff Leg Deadlift Dumbbell Squat Exercises Reverse Lunge One Leg Deadlift Exercises Bulgarian Split Squat Dumbbell Squat Standing Calf Raises


Weight Used/Notes

3 1-P-2 10 120 3 10 120 Sets Tempo Reps Rest

4 Power 7 180 5 5 180 Sets Tempo Reps Rest

3 3 4

Flow Set

15 15 20


60 60 60

Week 3 Day 3 Day 3/Week 3 - Date: Hypertrophy

Strength Endurance Hypertrophy

Strength Endurance

Exercises Barbell Curls Incline Dumbbell Curls Exercises Standing Alternate Dumbbell Curls Barbell Curls Exercises Barbell Curls Cable Bar Curls

Sets Tempo

Reps Rest

3 1-P-2 2 Sets Tempo

10 120 10 120 Reps Rest

3 Power 2 Sets Tempo

7 180 5 180 Reps Rest

Exercises Triceps Bar Pushdown

Sets Tempo

Overhead Tricep Dumbbell Extension

2 Sets Tempo

Exercises

3 2 3

Flow Set 1-P-2

15 15

60 60

Reps Rest 10

120

10 120 Reps Rest

Overhead Tricep Dumbbell Extension 3 Power 7 180 Barbell Tricep Extension 2 5 180 Exercises Sets Tempo Reps Rest Triceps Rope Pushdowns 3 Flow Set 15 60 Dips 2 15 60


Weight Used/Notes

Week 3 Day 4 Day 4/Week 3 - Date: Exercises Low Pulley Row Straight Bar Pull down

Hypertrophy

Strength

Endurance

Exercises (supersets) One Arm Dumbbell Row Low Pulley Row Narrow Grip

Exercises (supersets)

Sets Tempo Reps Rest 3 3


1-P-2

Weight Used/Notes


Low Pulley Row Underhand Grip (straight bar) 3 Face Pulls 3

Power

10 10

7 5

Flow Set 15 60 15 60


Week 3 Day 5 Day 5/Week 3 - Date: Exercises Standing Military Press Standing Lateral Raises

Hypertrophy

Strength

Exercises


1-P-2


10 10

Seated Alternate Dumbbell Shoulder Press 4 Power 7 High Pull 5 5 Endurance Exercises Sets Tempo Reps

Dumbbell Upright Row Bent Lateral Raise

3 3

Weight Used/Notes

180 180 Rest

Flow Set 15 60 15 60


Week 4 Day 1 Day 1/Week 4 - Date: Endurance: Exercises (supersets and standard sets)

Sets Tempo

Incline Dumbbell Press+ Bench Dips

3

Flat Bench Press + Dumbbell Flyes

2

Flow Set 13+13

close hands Push Ups+ Cable Cross Over Strength: Exercises (supersets) Pull down+ Hammer Curls Low Pulley Row Wide Grip + Cable Bar Curl One Arm Dumbbell Row Bulgarian Split Squat + One Leg Deadlift

2 Sets Tempo


Sets Tempo

Dumbbell Upright Row + Plate front Raise Lateral Raise + Seated Bent Lateral Raise Standing Shoulder Press

3 2 2 3

3 2 2

Reps

Power

1-P-2

13+13

Rest

Weight Used/Notes

60 60

13+13 60 Reps Rest 7+7 5+5 5 7+7

180 180 180 180

Reps

Rest

10+10 8+8 12

120 120 120


Weight Used/Notes

Weight Used/Notes

Week 4 Day 2 Day 2/Week 4 - Date: Endurance: Exercises supersets and standard sets

Sets Tempo

Reps

Rest

Weight Used/Notes

Bent Dumbbell Row+ Standing Dumbbell Curls

3

Flow Set 13+13

Inverted Row + Barbell Curls Face Pulls + Rope Curl Strength: Exercises (supersets)

2 2 Sets

13+13 60 30 60 Tempo Reps Rest

Seated Shoulder Press+ One Arm Dumbbell Lateral Raise

3

Power

7+7

180

Dumbbell Upright Row+ Bent Dumbbell Lateral Raise Seated Alternate One Arm Dumbbell Press

2 2

5+5 5

180 120


Sets

Tempo

Reps

Rest

Cable Cross Over + V-bar Pushdowns Incline Dumbbell Press+ Triceps Extensions Barbell Bench Press + Dips Dumbbell Squat+ Stiff Leg Deadlift

3 2 2 4

1-P-2

10+10 8+8 8+8 10+8

120 120 120 120


60 Weight Used/Notes

Weight Used/Notes

Week 4 Day 3 Day 3/Week 4 - Date: Endurance: Exercises (supersets)

Sets Tempo

Dumbbell Upright Row + Standing Lateral Raises

3

Bent Lateral Raise+ Barbell Front Raises Calf Press

3 4


Reps

Flow Set 13 + 13

Sets Tempo

13 + 13 30 Reps

Rest

Weight Used/Notes

60 60 60 Rest

Weight Used/Notes

Incline Dumbbell Press+ Triceps Rope Pushdown

3

Power

7+7

180

Alternate Flat Dumbbell Press + Triceps Extensions (Barbell) Flat Dumbbell Press

2 2

5+5 5

180 120


Sets Tempo

Reps

Rest

Low Pulley Row Wide Grip + Incline Dumbbell Curls

3

1-P-2

10+10

120

One Arm Dumbbell Row Lateral + Concentration Curls One Arm Dumbbell Row + Reverse Curls

2 2

8+8 8+8

120 120


Weight Used/Notes

Week 4 Day 4 Day 4/Week 4 - Date: Endurance: Exercises and Standard Sets Flat Dumbbell Press + Overhead Tricep Extension Incline Bench Press + Bench Dips Flat Bench Press Strength: Exercises (supersets) Pull down+ Barbell Curls One Arm Dumbbell Row + Incline Dumbbell Curls One Arm Dumbbell Row Lateral Dumbbell Squat+ One Leg Deadlift Hypertrophy: Exercises (supersets)

Sets Tempo 3

Reps

Flow Set 13+13

Rest 60

2 13+13 60 2 13 60 Sets Tempo Reps Rest

Weight Used/Notes Weight Used/Notes

3

Power

7+7

180

2 2 3

5+5 5 7+7

180 180 180

Sets Tempo

Reps

Rest

Weight Used/Notes

Dumbbell Upright Row + Standing Dumbbell Shoulder Press Lateral Raise+ Seated Bent Lateral Raise Standing Military Press

3 2 2

1-P-2

10+10 8+8 12

120 120 120


Week 5 Day 1 Day 1/Week 5 - Date:


Sets

Reps

Rest (secs)

Weights Used/Notes


4

12+8

120

Low Pulley Row+ Cable Curls

4

12+8

120


3

12+8

120

Plate Front Raises + Bent Lateral Raise

3

12+8

120


3

12+8

120

Incline Dumbbell Press+ Triceps Rope Pushdowns

2

12+8

120


4

21

120




Sets Reps Rest (secs)

Weights Used/Notes

Cable Cross Over + V-bar Pushdowns

4

13+13

60

Incline Dumbbell Press+ Triceps Extensions (Dumbbell)

4

13+13

60

Bent Dumbbell Row+ Incline Dumbbell Curls

3

13+13

60

reverse Grip Pulldown + Barbell Curls

3

13+13

60

Seated Dumbbell Shoulder Press + Seated Lateral Raises

3

13+13

60

Upright Cable Row + Rear Delt Raise Dumbbell Squat

2 4

13+13 21

60 60


Week 5 Day 3 Week 5/Day 3 -Date:

Exercises (supersets and standard sets)

Sets

Reps

Rest

Reverse Lunge

4

7

120

High Pull+ Standing Lateral Raise

4

5+7

120

Seated Shoulder Press+ One Arm Lateral Raises

4

5+7

180

Flat Dumbbell Press + Flat Dumbbell Flye

3

5+7

120

Alternate Incline Dumbbell Press + Dips

3

7+7

180

One Arm Dumbbell Row + Hammer Curls

3

7+7

180

Low Pulley Row+ Standing Dumbbell Curls

2

7+7

180


Weight Used/Notes

Week 5 Day 4 Week 5/Day 4 - Date:


Sets Reps Rest

Bent Barbell Row + Standing Dumbbell Curls

4

12+8 120

Pull down+ Reverse Curls

4

12+8 120

Standing Military Press

3

12

120

Seated Bent Lateral Raises

3

12

120

Barbell Bench Press + Tate Press

3

12+8 120

Incline Barbell Press + Overhead Tricep Extension

2

12+8 120


4

21

120


Weight Used/Notes

Week 6 Day 1 Day 1/Week 6 - Date: Exercises Incline Dumbbell Press Cable Cross Over Low finish

Hypertrophy

Strength

Exercises Incline Bench Press Bench Press

Endurance

Exercises

Cable Cross Over (or flat Dumbbell Flye) Flat Dumbbell Press



1-P-2

10 10


Power

7 5

Flow Set 15 60 15 60


Weight Used/Notes


Strength Endurance

Exercises Stiff Leg Deadlift Dumbbell Squat Exercises Reverse Lunge One Leg Deadlift Exercises Bulgarian Split Squat Dumbbell Squat Standing Calf Raises


Weight Used/Notes

3 1-P-2 10 120 3 10 120 Sets Tempo Reps Rest 4 Power 7 180 5 5 180 Sets Tempo Reps Rest 3 Flow Set 15 60 3 15 60 4 20 60



Strength Endurance Hypertrophy

Strength Endurance

Exercises Sets Tempo Reps Rest Barbell Curls 3 1-P-2 10 120 Incline Dumbbell Curls 2 10 120 Exercises Sets Tempo Reps Rest Standing Alternate Dumbbell Curls 3 Power 7 180 Barbell Curls 2 5 180 Exercises Sets Tempo Reps Rest Barbell Curls 3 Flow Set 15 60 Cable Bar Curls 2 15 60 Exercises Triceps Bar Pushdown Overhead Tricep Dumbbell Extension Exercises

Sets Tempo Reps Rest 3

1-P-2

10

120

2 10 120 Sets Tempo Reps Rest

Overhead Tricep Dumbbell Extension 3 Power 7 180 Barbell Tricep Extension 2 5 180 Exercises Sets Tempo Reps Rest Triceps Rope Pushdowns 3 Flow Set 15 60 Dips 2 15 60


Weight Used/Notes

Week 6 Day 4 Day 4/Week 4 - Date: Exercises Low Pulley Row Straight Bar Pull down

Hypertrophy

Strength

Exercises (supersets) One Arm Dumbbell Row Low Pulley Row Narrow Grip

Endurance




1-P-2

10 10


Low Pulley Row Underhand Grip (straight bar) 3 Face Pulls 3

Power

Weight Used/Notes

7 5

Flow Set 15 60 15 60


Week 6 Day 5 Day 5/Week 6 - Date: Exercises Standing Military Press Standing Lateral Raises

Hypertrophy

Strength

Exercises


1-P-2

10 10


Seated Alternate Dumbbell Shoulder Press 4 Power 7 180 High Pull 5 5 180 Endurance Exercises Sets Tempo Reps Rest

Dumbbell Upright Row Bent Lateral Raise

Weight Used/Notes

3 3

Flow Set 15 60 15 60





Weight Used/Notes

Cable Cross Over + Close Hands Push up

4

13+13

60

Flat Dumbbell Press + V-bar Pushdowns

4

13+13

60

Pull down+ Hammer Curls

3

13+13

60

Low Pulley Row Wide Grip+ straight Bar Cable Curls

3

13+13

60

Standing Lateral Raises+ Standing Dumbbell Shoulder Press

3

13+13

60

Bent Lateral Raise+ Upright Dumbbell Row

2

13+13

60

Dumbbell Squat

4

21

60




Sets Reps Rest

Stiff Leg Deadlift

4

7

120

Standing Military Press + Bent Lateral Raise

4

5+7

120

One Arm Lateral Raise + Upright Dumbbell Row

4

7+7

180

Flat Dumbbell Press (Alternate) + Seated Tricep Extension

3

5+7

120

Incline Barbell Press + Dips

3

7+7

180

One Arm Dumbbell Row + Seated Alternate Dumbbell Curl

3

7+7

180

One Arm Dumbbell Row Lateral + Barbell Curls

2

7+7

180


Weight Used/Notes



Sets Reps

Rest (secs)

Weight Used/Notes


4

8+10

120


4

8+10

120


3

8+10

120

Plate Front Raises + Bent Lateral Raise

3

8+10

120


3

8+10

120

Incline Dumbbell Press+ Triceps Rope Pushdowns

2

8+10

120

Calf Press

4

12

120




Sets Reps

Rest (secs)

Weight Used/Notes

Cable Cross Over + Close Hands Push up

4

13+13

60

Incline Barbell Press + V-bar Pushdowns

4

13+13

60

Pull down+ Hammer Curls Low Pulley Row Narrow Grip + straight Bar Cable Curls Standing Dumbbell Shoulder Press + Standing Lateral Raises

3

13+13

60

3

13+13

60

3

13+13

60

Upright Dumbbell Row + Bent Lateral Raise

2

13+13

60

Dumbbell Squat

4

21

60




Sets Reps Rest

Reverse Lunge

4

7

120

Seated Dumbbell Shoulder Press

5

5

120

High Pull+ One Arm Lateral Raise

4

5+5 180

Incline Dumbbell Press+ Seated Tricep Extension

3

5+7 120

Incline Barbell Press + Dips

3

5+7 180

Pull down+ Hammer Curls

3

7+7 180

Bent Barbell Row + standing Barbell Curls

2

7+7 180


Weight Used/Notes

Week 8 Day 2 s

Week 8/Day 2 - Date: Exercises (supersets)

Sets

Reps Rest (secs)


4

8+10

120

Inverted Rows + Hammer Curls

4

10+8

120

Standing Military Press + Standing Lateral Raises

3

8+10

120

Bent Lateral Raise+ Barbell Front Raises

3

8+10

120


3

8+10

120

Bench Press + Triceps Rope Pushdowns

2

8+10

120

Calf Press

4

12

120


Weight Used/Notes




Weight Used/Notes

Dumbbell Squat

4

21

60

Cable Upright Row+ Bent Lateral Raise

4

13+13

60

Seated Lateral Raises+ Seated Dumbbell Shoulder Press

4

13+13

60

Incline Dumbbell Press+ Dips

3

13+13

60

Close Hand Push Ups + Cable Cross Over High Finish

3

13+13

60

Bent Dumbbell Row+ Incline Dumbbell Curls

3

13+13

60

Low Pulley Row Wide Grip+ straight Bar Cable Curls

2

13+13

60




Sets Reps Rest

Bench Press

5

5

180

Incline Dumbbell Press+ Dips

4

5+5

180

Bent Barbell Row + Standing Dumbbell Curl

3

5+7

180

Low Pulley Row+ straight Bar Cable Curls

3

5+7

180

Seated Dumbbell Shoulder Press + Seated Bent Lateral Raises

3

7+7

180

Standing Lateral Raises+ Bent Lateral Raise

2

7+7

180

One Leg Deadlift

4

7

120


Weight Used/Notes

Week 9 Day 1 Day 1/Week 9 - Date: Exercises Stiff Leg Deadlift Dumbbell Squat Exercises Reverse Lunge One Leg Deadlift Exercises Bulgarian Split Squat Dumbbell Squat Standing Calf Raises

Sets RepsRest 3 10 120 3 10 120 Sets Reps Rest 4 7 180 5 5 180 Sets RepsRest 3 15 60 3 15 60 4 20 60


Weight Used/Notes


Exercises

Sets Reps Rest

Barbell Curls

3

10

120

Incline Dumbbell Curls

2

10

120

Standing Alternate Dumbbell Curls

3

7

180

Barbell Curls

2

5

180

Barbell Curls

3

15

60

Cable Bar Curls

2

15

60

Triceps Bar Pushdown

3

10

120


2

10

120


3

7

180

Triceps Extensions (Barbell)

2

5

180

Triceps Rope Pushdowns

3

15

60

Dips

2

15

60


Weight Used/Notes


Exercises

Sets

Reps

Rest

Weight Used/Notes

Low Pulley Row Straight Bar

3

10

120

Pull down

3

10

120

One Arm Dumbbell Row

4

7

180

Low Pulley Row Narrow Grip

5

5

180

Low Pulley Row Underhand Grip (straight bar)

3

15

60

Face Pulls

3

15

60



Exercises

Sets Reps Rest

Weight Used/Notes


3

10

120

Standing Lateral Raises

3

10

120

Seated Alternate Dumbbell Shoulder Press 4 High Pull 5

7

180

5

180

Dumbbell Upright Row

3

15

60

Bent Lateral Raise

3

15

60



Exercises

Sets Reps Rest

Weight Used/Notes

Incline Dumbbell Press

3

10

120

Cable Cross Over low finish

3

10

120

Incline Bench Press Bench Press

4 5

7 5

180 180

Cable Cross Over (or flat dumbbell flye) 3 Flat Dumbbell Press 3

15

60

15

60



Weight Used/Notes

Exercises

Sets

Reps Rest (secs)

Standing Lateral Raises

3

12

90

Cable Cross Over high finish

3

12

90

Flat Dumbbell Press

3

8

120

Straight Arm Pulldowns

3

12

90

Upright Row

3

12

90


3

8

120

Get Ups

3

12

90

Stiff Leg Deadlift

3

12

90

Dumbbell Squat

3

8

120



Exercises

Sets

Reps Rest (secs)

Standing Dumbbell Curls

4

12

60

Bent Lateral Raise

3

12

90

Pull down

4

8

120


4

12

60

Step Ups

3

12

90

Bulgarian Split Squat

3

8

120

lying Tricep Extensions (Dumbbell)

4

12

60

Cable Cross Over low finish

4

12

90

Seated Dumbbell Shoulder Press

4

8

120


Weight Used/Notes


Exercises

Sets

Reps Rest (secs)

Stiff Leg Deadlift

3

12

90

Reverse Lunge

3

12

90

Dumbbell Squat

3

8

120

Plate Front Raises

3

12

60

V-bar Pushdowns

4

12

90

Flat Dumbbell Press

4

8

120

Shrugs

4

12

60

Incline Dumbbell Curls

4

12

90

Bent Barbell Row

3

8

120


Weight Used/Notes


Exercises

Sets

Reps Rest (secs)

V-bar Pushdowns

4

12

60

Dips

3

12

90


4

8

120

Barbell Curls

4

12

60

Bent Lateral Raise

3

12

90

Low Pulley Row Close Grip

4

8

120

Dumbbell Squat

4

12

60

Single leg Deadlift

3

12

90

Reverse Lunge

3

8

120


Weight Used/Notes

Week 11 Day 1 Week 11 Day 1/Week 11 - Date: Exercises (supersets)


Weight Used/Notes

Flat Dumbbell Press + Upright Row

3

13+13

60

Standing Military Press + Bent Rows

3

13+13

60

Standing Lateral Raises+ Dips

3

13+13

60

Incline Dumbbell Press+ Bent Dumbbell Row

3

13+13

60

Barbell Curls+ Triceps Extensions

3

13+13

60

Hammer Curls + Rope Pushdowns

3

13+13

60


3

13+13

60

Reverse Lunge + One Leg Deadlift

3

13+13

60




Sets Reps

Rest (secs)

Weight Used/Notes

Bulgarian Split Squat + Stiff Leg Deadlift

3

13+13

60

Dumbbell Squat+ Standing Calf Raises

3

13+13

60

Seated Lateral Raises + Seated Shoulder Press

3

13+13

60

High Pull+ Decline Push Up

3

13+13

60

Facepulls + Push Up

3

13+13

60

Pull down+ Close Hand Push Ups

3

13+13

60

Incline Tricep Dumbbell Extensions + Incline Curls

3

13+13

60

Triceps Rope Pushdowns+ Cable Rope Curls

3

13+13

60




Sets Reps Rest (secs) Weight Used/Notes

Flat Dumbbell Press + Upright Row

3

13+13

60

Standing Military Press + Bent Rows

3

13+13

60

Standing Lateral Raises+ Dips

3

13+13

60

Incline Dumbbell Press+ Bent Dumbbell Row

3

13+13

60

Barbell Curls+ Triceps Extensions

3

13+13

60

Hammer Curls + Rope Pulldowns

3

13+13

60


3

13+13

60

Reverse Lunge + One Leg Deadlift

3

13+13

60




Sets Reps

Rest (secs)

Weight Used/Notes

Standing Calf Raises+ Calf Press

3

13+13

60

Seated Calf Raises + Standing Calf Raises

3

13+13

60

wide Grip Pulldown + Cable Cross Over low finish

3

13+13

60

High Pull+ Decline Push Ups

3

13+13

60

Bent Dumbbell Row+ Incline Dumbbell Press

3

13+13

60

Standing Lateral Raises+ Standing Dumbbell Shoulder Press

3

13+13

60

lying Tricep Extensions+ Hammer Curls

3

13+13

60

V-bar Pushdowns+ Cable Straight Bar Curls

3

13+13

60


Week 12 Day 1 Day 1/Week 12 -Date:

Exercises

Sets Reps

Rest (secs)

Weight Used/Notes

Bench Press

3

5

180


3

7

120

Low Pulley Row

3

5

180

reverse Grip Pulldown

3

7

120

Seated Dumbbell Press

3

5

180

Upright Row

3

7

120

Dumbbell Pause Squats

3

5

180

Reverse Lunge

3

7

120



Exercises

Sets

Reps

Rest (secs)

Stiff Leg Deadlifts

3

5

180

Step Ups

3

7

120

Alternate Incline Dumbbell Press

3

5

180

Dips

3

7

120


3

5

180

Low Pulley Row Wide Grip

3

7

120


3

5

180

One Arm Lateral Raises

3

7

120


Weight Used/Notes


Exercises

Sets

Reps

Rest (secs)

High Pull

3

5

180

Standing Dumbbell Press

3

7

120

Reverse Lunge

3

5

180

Squats

3

7

120

Alternate Flat Dumbbell Press

3

5

180


3

7

120

Bent Barbell Row

3

5

180

One Arm Dumbbell Row Lateral

3

7

120


Weight Used/Notes

Week 12 Day 4 Day 4/Week 12 - Date: Exercises

Sets Reps

Rest (secs)

Weight Used/Notes

One Arm Low Pulley Row

3

5

180

Pull down

3

7

120

Seated Alternate Shoulder Press

3

5

180

Bent Lateral Raise

3

7

120

Pause Squats

3

5

180

Stiff Leg Deadlift

3

7

120

3

5

180

3

7

120

Bench Press Flat Dumbbell Press


Final Phase Trainingprogram

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