Finishing Touches Phase

Welcome to the final stage of the workout! So just to recap, in the first three weeks you built a “Fitness Foundation”. In weeks 4-6 you gained strength. For the next three weeks you are going to add the finishing touches. We are building on the progress you made during the last six weeks. Every muscle group is going to get more defined. Remember to send me your after pictures when you complete the program. Here is the routine:

 

*This routine is two days on, 1 day off. I know not everyone has the schedule for this but an example would be workout Mon/Tue/Thur/Fri.

Legs

Exercise 15 Reps 12 Reps 10 Reps 8 Reps 8 Reps
Leg Press
Leg Extensions
Plie DB Squat
Stiff Leg Deadlift
Leg Curls
Calf Raises

 

Chest/Triceps

Exercise 15 Reps 12 Reps 10 Reps 8 Reps 8 Reps
DB Bench Press
Incline DB Bench Press
Chest Flye
Dip Machine
Tricep Rope Pushdown
DB Tricep Extesion

Back/Biceps

Exercise 15 Reps 12 Reps 10 Reps 8 Reps 8 Reps
Neutral Grip Cable Row
Lat Pulldowns
DB Row
Incline DB Curls
Lying down Drag Curls
Reverse Curls

Shoulders/Abs

Exercise 15 Reps 12 Reps 10 Reps 8 Reps 8 Reps
Palms In DB Press
Incline Seated Front Delt Raise
Side Lateral Raise
Rear Delt Raise
DB Shrugs
Weighted Crunch
Hanging Leg Raise

Tips:

-Increase the weight for each set. If you lift 100 lbs for 15 reps, you should be able to lift 110 lbs for 12 reps.

-The last set of every exercise is a drop set. What this means is you complete set 4 (8 reps) then immediately strip 50% of the weight and perform another 8 reps. I often find that I can do more than 8 reps on the drop set. If you can do more…go to failure. On leg extensions I did 20 reps on my drop set. The goal is to engorge your muscles with blood which will stretch your fascia and promote growth. This is what people refer to has “the pump” or hypertrophy.

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