Phase B - 2 to 3 Sessions per Week, 4 to 12 Weeks
This phase is to take your strength gains and build on them. Begin the phase with the same weight load that you used on the previous phase and adjust as you progress. Perform two sets of 8 reps the first week, then three sets of 6 reps the following week, then 3 sets of 6-8 repetitions the following week. Every fourth week, instead of the phase B workout, perform the phase A workout at 70%-80% of your current weight goals. To print a copy, click on the "print" icon on the upper right of the page.
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| B - DAY 1 |
Exercise |
sets | repetitions | speed of repetitions | rest between sets | LIFTING goal |
| Squat or Leg Press | 2 - 3 | 6 - 8 | slow (up on 2, down on 4) | 1 - 2 minutes | Increase weight if 10 repetitions are completed on the last set |
|
| Leg Extension | 2 - 3 | 6 - 8 | slow (up on 2, down on 4) | 1 - 2 minutes | Increase weight if 10 repetitions are completed on the last set |
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| Leg Curl | 2 - 3 | 6 - 8 | slow (up on 2, down on 4) | 1 - 2 minutes | Increase weight if 10 repetitions are completed on the last set |
|
| Lat Pull-downs | 2 - 3 | 6 - 8 | slow (up on 2, down on 4) | 1 - 2 minutes | Increase weight if 10 repetitions are completed on the last set |
|
| Seated or Bent-over Rowing |
2 - 3 | 6 - 8 | slow (up on 2, down on 4) | 1 - 2 minutes | Increase weight if 10 repetitions are completed on the last set |
|
| Abdominal | 6 | 20 - 30 | medium (up on 2, down on 2) | 1 - 2 minutes | none | |
| Push-ups | 4 | 5 - 10 | medium (up on 2, down on 2) | 1 - 2 minutes | none |
| B - DAY 2 |
Exercise |
sets | repetitions | speed of repetitions | rest between sets | LIFTING goal |
| Shoulder Press | 2 - 3 | 6 - 8 | slow (up on 2, down on 4) | 1 - 2 minutes | Increase weight if 10 repetitions are completed on the last set |
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| Bench Press | 2 - 3 | 6 - 8 | slow (up on 2, down on 4) | 1 - 2 minutes | Increase weight if 10 repetitions are completed on the last set |
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| Lateral Raise | 2 - 3 | 6 - 8 | slow (up on 2, down on 4) | 1 - 2 minutes | Increase weight if 10 repetitions are completed on the last set |
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| Lat Pull-down | 2 - 3 | 6 - 8 | slow (up on 2, down on 4) | 1 - 2 minutes | Increase weight if 10 repetitions are completed on the last set |
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| Dumbbell Curls | 2 - 3 | 6 - 8 | slow (up on 2, down on 4) | 1 - 2 minutes | Increase weight if 10 repetitions are completed on the last set |
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| Abdominal | 6 | 20 - 30 | medium (up on 2, down on 2) | 1 - 2 minutes | none | |
| Empty Bar Squats | 4 | 20 - 30 | medium (up on 2, down on 2) | 1 - 2 minutes | none |
| B - DAY 3 |
Exercise |
sets | repetitions | speed of repetitions | rest between sets | LIFTING goal |
| Bench Press | 2 - 3 | 6 - 8 | slow (up on 2, down on 4) | 1 - 2 minutes | Increase weight if 10 repetitions are completed on the last set |
|
| Lat Pull-down | 2 - 3 | 6 - 8 | slow (up on 2, down on 4) | 1 - 2 minutes | Increase weight if 10 repetitions are completed on the last set |
|
| Seated or Bent-over Rowing |
2 - 3 | 6 - 8 | slow (up on 2, down on 4) | 1 - 2 minutes | Increase weight if 10 repetitions are completed on the last set |
|
| Leg Press | 2 - 3 | 6 - 8 | slow (up on 2, down on 4) | 1 - 2 minutes | Increase weight if 10 repetitions are completed on the last set |
|
| Leg Extension | 2 - 3 | 6 - 8 | slow (up on 2, down on 4) | 1 - 2 minutes | Increase weight if 10 repetitions are completed on the last set |
|
| Leg Curls | 2 - 3 | 6 - 8 | slow (up on 2, down on 4) | 1 - 2 minutes | Increase weight if 10 repetitions are completed on the last set |
|
| Abdominal | 6 | 20 - 30 | medium (up on 2, down on 2) | 1 - 2 minutes | none |
