Welcome to the 4th phase of becoming The Optimal You! So far we have learned what the superset (ss) and drop set (ds) are. Now lets incorporate both of these concepts into this phase. Again this is a full body workout, so perform the workout every other day for 2 weeks. Once you have completed this phase, move onto Phase 5.

Go to Phase 5.

 

Day 1: Full Body Workout

Exercises

Sets

Reps

Rest (s)

Incline Hammer Strength Press

3

15,15,15(ds)

60

Wide-Grip Chin-Ups (assisted)

3

15,15,15(ds)

60

Barbell Curls

ss Overhead Dumbbell Extensions

3

15,12,12

15,12,12

60

Step Ups (no weight)

ss Lateral Raises

3

3

15,15,15

15,15,15

60

Bicycles

3

20,Failure,Failure

30

 

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