Phase 2 – Highlighted Workouts: Day 1
A, B & C Section Push/Pull/Arms Mix
A Section
Barbell Bench Press
3 sets (8, 8, 8 reps)
Rest: 60 sec
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Incline Dumbbell Press
3 sets (15, 12, 10 reps)
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Incline Dumbbell Fly
3 sets (15, 15, failure reps)
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B Section
Dumbbell Row
3 sets (15, 12, 10 reps)
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Seated Cable Row
3 sets (15, 12, 10 reps)
Rest: 60 sec
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Pull Up
3 sets (15, 15, 15 reps)
Rest: 45 sec
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C Section
Standing Dumbbell Press
3 sets (15, 12, 10 reps)
Rest: 60 sec
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Tricep Rope Press Down
3 sets (15, 12, 10 reps)
Rest: 60 sec
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Standing Dumbbell Curl
3 sets (15, 15, 15 reps)
Rest: 45 sec
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