Weeks 8 & 9: Strength Phase, Part II

After completing weeks 6 and 7, I enter a much anticipated strength phase. All the strength that I have gained in the past 2 weeks shall be put to test in these coming 2 weeks. I am looking forward to more pain and more gain. I have started to like this program a lot J. As usual, the basics are listed below:

• Warm up for 5 -10 minutes using a treadmill, stationary bike
  
• Rest 2 minutes between sets and exercises, except as noted
  
• Try to increase your poundage at least slightly from week 8 to 9
  

 

Monday

Chest:

• Incline barbell bench press – 3 sets – 5 reps
  
• Weighted dip (wide grip) – 3 sets – 5 reps
  

Superset:

• Pushup – 1 set – to failure
  
• Incline dumbbell fly – 1 set – 15 reps
  

Interval Cardio: Alternate 30 seconds of sprinting at 90-95% of MHR with 1 minute of jogging at 50% of MHR for 30 minutes

 

Tuesday

Back:

• Pullup – 3 sets – 5 reps
  
• Seated cable row – 3 sets – 5 reps
  
• Bent-over barbell row – 2 sets – 15 reps
  

Abs circuit #2 [*don't rest until you've done all three ab moves consecutively. Then rest 1 minute and repeat until you have done the required sets]

• 
  
  Machine or rope crunch – 3 sets – 15 to 20 reps each
  
  • Hang a bifurcated rope attachment from the high pulley of a cable stack
    
  • Grasp the rope handle with both hands, which should be next to your ears. Tuck your chin. This is the start position
    
  • Without letting your hands slip away from the side of your head, curl your shoulders forward in a semicircle toward your knees until your elbows almost touch them. Contract your abs and exhale
    
  • Return to the start position
    
  • The pace throughout should be slow and deliberate, not fast
    
  • Don't lower your hips – you will know you have when your butt touches your heels
    
• Hanging knee raise – 3 sets – 15 to 20 reps each
  
• Knee-in – 3 sets – 15 to 20 reps each
  

 

Wednesday

Cardio: do 35 minutes on a cross-trainer at 65 to 75%of MHR

 

Thursday

Arms:

• Standing barbell curl – 3 sets - 5 reps
  
• Dip (close grip) – 3 sets – 5 reps
  
• 
  
  Preacher curl – 3 sets – reps
  
  • Adjust the seat so that the top of the vertically angled pad is at chest height when you are sitting down
    
  • Plant your foot or the machine frame, reach down and grasp the bar with an underhand grip, locking your wrists so that they are in line with your forearm. Make sure that the top of the pad rests snugly against your underarms. This is the start position
    
  • Keeping your body tight – no momentum – raise the bar up to the front of your shoulders, keeping your triceps in contact with the pad at all times. (As you curl, push your underarms into the pad.) Exhale on the ascent
    
  • Lower the weight to the start position without letting your biceps relax. Inhale on the descent
    
• Pushdown – 3 sets – 10 reps
  

 

Abs circuit #3 [*don't rest until you've done all three ab moves consecutively. Then rest 1 minute and repeat one more time for two sets total]

• 
  
  Reverse crunch - 2 sets -15 reps
  
  • Lie flat on a bench or the floor and raise your thighs till they point straight up while keeping your shins horizontal, so your knees are bent 90 degrees. This is the start position
    
  • Simultaneously draw in your abs as your roll your pelvis toward your torso, stopping only after your hips leave the bench or floor and your knees come over your chest/. Exhale during the roll
    
  • Return to the start position, inhaling
    
• Decline situp – 2 sets -15 reps
  
• Knee-in - 2 sets -15 reps
  

 

Friday

Legs:

• Leg Press – 3 sets – 5 reps
  
• Leg extension – 3 sets – 5 reps
  
• Lying leg curl – 3 sets – 5 reps
  
• Standing calf raise – 3 sets – 5 reps
  

Shoulders:

• 
  
  Seated barbell press – 3 sets – 5 reps
  
  • Sit on a bench with back support perpendicular with the seat pad
    
  • Space your feet evenly on the floor. Pick up a barbell and raise it to shoulder height so that it rests behind your head, palms facing forward. This is the start position
    
  • Press the barbell overhead until your arms are fully extended. Exhale as you press, and don't lean forward, or you risk training your neck
    
  • Return to the start position, inhaling on the way down
    

Interval cardio: alternate 30 seconds of sprinting at 90-95% of MHR with 1 minute of jogging at 50% of MHR for 20 minutes total

 

Saturday and Sunday: Active rest