PHASE 1 – ACCUMULATION HIGH-FREQUENCY 3 x WEEK. Kimberly James 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 Weight 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

Band Pull-Apart Variations with Tutorial
 		2 15-20

Add Band Pull-Aparts before all pressing exercises.

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

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 Weight 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