PHASE 1 – ACCUMULATION HIGH-FREQUENCY 3 x WEEK. Nadia Chitti 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	3	8-10	A1. Back Squat Tempo 2010 Rest 90 seconds
Lying Leg Curl (Hamstrings)	3	6-8	A2. Lying Leg Curl Tempo 4010 Rest 75 seconds
Band Pull-Apart Variations with Tutorial	3	15-20	Add Band Pull-Aparts before all pressing exercises.
Barbell Bench Press	3	8-10	B1. Parallel dips Assisted Maching Tempo 3010 Rest 75 seonds
Chin Ups	2	8-10	B2. Underhand grip Chin-ups assisted machine Tempo 4010 Rest 75 seconds
Seated Dumbbell Shoulder Press	2	8-10	C1. Seated Dumbbell Shouldere Press Tempo 3010 Rest 75 seconds
Standing Hammer Curls	2	8-10	C2. Standing Dumbbell hammer Curl Tempo 4010 Rest 75 seconds
Barbell Floor Hip Thruster	2	10-12	D1. Barbell Hip Thruster Tempo 2020 Rest 75 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
Straight Leg Deadlift	2	12-15	A. 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