Welcome to the 6th phase of becoming The Optimal You! This is a continuation from the last phase where you were following a 2-day split. Workout 4x per week and follow this routine for 2 weeks. Once you have completed this phase, move to Phase 7.

Go to Phase 7

 

Day 1: Upper Body

Exercises

Sets

Reps

Rest (s)

Flat Dumbbell Press

ss Pullovers

3

15,12,12

15,12,12

60

Seated Cable Row

ss Flat Dumbbell Fly

3

15,12,12

15.12.12

60

Incline Dumbbell Shoulder Press

3

15,12,12

60

Dips

ss EZ Bar Curls

3

15,12,12

15,12,12

60

 

 

Day 2: Lower Body & Abs

Exercises

Sets

Reps

Rest (s)

Leg Extensions

ss Lying Hamstring Curls

2

15,15

15,15

60

Hack Squats

3

15,15,12

60

Leg Press

3

15,15,12

60

Leg Lifts with Ball

ss Crunches with Ball

ss Heel Touches

3

12,Fail,Fail

12,Fail,Fail

12,Fail,Fail

60

 

 

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