PHASE 1 – ACCUMULATION HIGH-FREQUENCY 3 x WEEK. Amy Porcelli 08/17

Accumulation type workouts Monday & Friday

24/05/2017

Option 1: High Frequency-Low volume responding individuals
These consists of three days a week, whole body workouts, it’s very productive for about 20% of the population. Ideal for individuals who have very limited time for training, and yet desire to pack on the pounds.

Video	Sets	Reps	Comment
Barbell Squat	2	15-20	A1. Back Squat Tempo 2010 Rest 90 seconds
Lying Leg Curl (Hamstrings)	2	6-8	A2. Fitball Leg Curl Tempo 4010 Rest 75 seconds
Parallel Bar Tricep Dips	2	10-12	B1. Parallel dips Assisted Maching Tempo 3010 Rest 75 seonds
Chin Ups	2	8-10	B2. Close grip Chin-ups assisted machine Tempo 4010 Rest 75 seconds
Dumbbell Incline Press	2	10-12	C1. Incline Dumbbell Press Tempo 3010 Rest 75 seconds
Close-Grip Seated Row	2	8-10	C2. Close-Grip Cable Seated Row Tempo 4010 Rest 75 seconds
Dumbbell Pronated Lying Extension	2	10-12	D1. Dumbbell Lying Pronated Triceps Extensions Tempo 3110 Rest 75 seconds
High Incline Alternating Curl	2	8-10	D2. High Incline Curl Tempo 4010 Rest 75 seconds
Standing Calve Raise	2	10-12	E1. Standing Calf Raises Tempo 2210 Rest 60 seconds
Low Cable Pull-In	2	10-12	E2. Low Cable Pull-ins Tempo 2020 Rest 60 seconds

Accumulation type workouts Wednesday

28/05/2017

Video	Sets	Reps	Comment
Reverse Lunges	2	15-20	A1. Back Barbell Lunges Tempo 2010 Rest 90 seconds
Straight Leg Deadlift	2	12-15	A2. Straight-leg Deadlifts Tempo 3010 Rest 90 seconds
Step Ups	2	15-20	B1. Forward Step-ups Tempo 10X0 Rest 90 seconds
45 Degree Hyper Extension	2	10-12	B2. 45 Degree Back extensions Tempo 2012 Rest 75 seconds
Incline Press	2	10-12	C1. Incline Bench Press Tempo 3010 Rest 75 seconds
Chin Ups	2	8-10	C2. Underhand Grip Chin-ups Tempo 4010 Rest 75 seconds
Decline Tricep Bench Press	2	10-12	D1. 10 Degree Decline Dumbbell Press Tempo 3010 Rest 75 seconds
1 Arm Dumbbell Row	2	8-10	D2. One Arm Dumbbell Row Tempo 4010 Rest 75 seconds
Standing Calve Raise	2	15-20	C1. Seated Calf Raise Tempo 2010 Rest 75 seconds
Roman Chair Crunch	2	60 seconds	C2. Roman Chair Crunch Tempo Hold 60 seconds Rest 75 seconds