PHASE 2 – Intensification 3 x WEEK. Melissa Chrystal 01/12

Functional Hypertrophy type workouts Monday & Friday

24/05/2017

Option 1:

Video	Sets	Reps	Weight	Comment
Front Squat	3	4-6		A1. Front Squat Tempo 5010 Rest 120 seconds
Lying Leg Curl (Hamstrings)	3	6-8		A2. Lying Leg Curl (Feet outward) Tempo 5010 Rest 90 seconds
Dumbbell Chest Press	3	6-8		B1. Close-Grip Dumbbell Press Tempo 4010 Rest 90 seonds
Chin Up Variations	3	6-8		B2. Close-Grip Chin-ups assisted machine Tempo 4010 Rest 90 seconds
Seated Dumbbell Shoulder Press	3	6-8		C1. Seated Pronating Dumbbell Shoulder Press Tempo 4010 Rest 90 seconds
Standing Hammer Curls	3	6-8		C2. Incline Seated Hammer Curls Tempo 4010 Rest 90 seconds
One Leg Calf Raise	2	8-10		E1. One leg Standing Calf Raises Tempo 2210 Rest 70 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

Option 1:

Video	Sets	Reps	Weight	Comment
Deadlift	4	8,6,4,4		A. Bent-Knee Barbell Deadlifts Tempo 40X0 Rest 180 seconds
Pause Rack Deadlift 3210 tempo	3	6-8		B. Half-Deadlifts in rack Tempo 2110 Rest 120 seconds
Decline Tricep Bench Press	3	6-8		B1. 10 Degree Bench Press Tempo 3110 Rest 90 seconds
Pull Ups	3	6-8		B2. 45 Wide-Grip Pull-ups Tempo 4010 Rest 90 seconds
Barbell Elevated Hip Thruster	2	8-10		C1. Barbell Hip Thrust Tempo 2020 Rest 75 seconds