PHASE 1 – ACCUMULATION Repeat 2 x WEEKLY. Nadia Chitti 07/17

Accumulation type workouts: Reapeat 2 x weekly

26/07/2017

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
Kettlebell Goblet Squats
 		2 15-20

A1. Kettlebell Goblet Squat
Tempo 2010
Rest 90 seconds

Lying Leg Curl (Hamstrings)
 		2 6-8

A2. Lying Leg Curl
Tempo 4010
Rest 75 seconds

Band Pull-Apart Variations with Tutorial
 		2 15-20

Add Band Pull-Apart before all pressing exercises.

Seated Dumbbell Shoulder Press
 		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