Body Building - Cycle 2

Weeks 1 - 4

Coach’s Notes:

This is just like January’s cycle. We will repeat the exact same workouts for 4 weeks in a row. I HIGHLY encourage you to use Week 1 as a nice and easy feeling-out process. Stay on the easier side with the weights so you can feel how they all feel when put together. Then in Weeks 2-4 you can shoot to add a little at a time so that by the end, you are really pushing it!

Day 1

General Warm Up

3-5min Cardio of Choice, then…

3 Rounds

5 PVC Pass Throughs

5 PVC Deadlifts

5 PVC Good Mornings

5 PVC Thrusters

5 Inchworms (no push up)

5 Burpees

Workout

A. Front Squat: 4 x 15 - Rest 1:30

B. 4 SETS

10 Romanian Deadlifts

1:00 Rest

16 Walking Lunges (with weight, if possible)

1:00 Rest

C. 3-4 SETS

16 Reverse Lunges

15 Swiss Ball Hamstring Curls

:30 Rest

Day 2

General Warm Up

3-5min of easy cardio (lots of cardio lies ahead!) and then…

3 Rounds

5 Bootstrap Squats

:15 Hollow Hold

(Alligator roll to...)

:15 Arch Hold

5 push ups

Workout

A. Strict Press: 4 x 6 - Rest 1:30

B. 4 SETS

8 Dumbbell Bench Press

1:00 Rest

12 Incline Dumbbell Fly

1:00 Rest

C. 3-4 SETS

8 Reverse Grip Bench Press

:30 Rest

10 Dips

:30 Rest

Day 3

General Warm Up

3-5min of Cardio of choice, then…

3 Rounds

6 Lunges

5 Air Squats

5 Jump Squats

5 Strict Presses with PVC Pipe

5 Push Presses with PVC Pipe

Workout

A. Sumo Deadlift: 4 x 8 - Rest 1:30

B. 4 SETS

10 Bodyweight Rows

1:00 Rest

8 Wide Grip Lat Pull Down

1:00 Rest

C. 3-4 SETS

10 Incline Bench Hammer Curl

:30 Rest

10 Preacher’s Bench Zottman Curl

:30 Rest