P1 - Day 6 - Bonus Workout
12 Phase Muscle Building Program
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16m
ROUND 1 (Not for reps or time)
1.Alternating Chest press with rotation
T-Push ups
2. Deep Sumo Squats
Reverse Lunges with Core Rotations
3. Alternating Back Rows with Rotations
Plank Reach Under
4. Weighted V-Ups
Russian Twist
60 Seconds Rest
ROUND 2
1. T-Push ups
Alternating Chest Press with Rotations
2. Reverse Lunges with Core Rotations
Deep Sumo Squats
3. Plank Reach Under
Alternating Back Rows with Rotations
4. Russian Twists
Weighted Crunches
Up Next in 12 Phase Muscle Building Program
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P2 - Day 1
RAW STRENGTH & POWER # 1
ROUND 1 & 2
1. Single DB Shoulder Press with Rotation (Round 1 only)
2.Single Leg RDL ➡️ Back Rows
3. Single Deadlifts ➡️ Upright rows.
4. Single Bicep Curl ➡️ Racked Squats
5. Elevated Push Ups ➡️ Chest Press
6. Cross body Tricep Extensions
7. Single DB Wood Cho...
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P2 - Day 3
RAW STRENGTH & POWER #2
1. Lunge to Floor with Shoulder Press
2. Reverse Grip Chest Press
3. Single DB Deadlifts (leaving Db on the floor)
4. Tripod Heavy Back Rows
5. Cross Body Squats (to opposite side)
6. Seated Floor Shoulder Press
7. Weighted Dead Bugs
⏱ 60 Seconds Rest
Repeat for R...
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P2 - Day 5
RAW STRENGTH & POWER #3
Perform 2 Rounds (60 secs Rest Between Rounds)
1. Racked Squats with Rotational Shoulder Press
2. Alternating Tripod Back Rows
3. Static Lunge (hold) to Shoulder Press
4. Over Head Db Squat to Tricep Extensions
5. Heavy Single Chest Press
6. Kneeling Single Lateral ...
