PHASE 4 - Maximum Muscle Activation

PHASE 4 - Maximum Muscle Activation

Welcome to Phase 4 - Maximum Muscle Activation. Now in this phase we begin to use a new training method called Mega Muscle sets. Here we start to group the exercises in a new format. Applying my Exhausted Isolation sets (tiring out a muscle before the primary set is performed). Phase 4 is primarily a muscle building phase. Muscular endurance and strength are the secondary attributes in this phase.

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PHASE 4 - Maximum Muscle Activation
  • P4 - Day 1
    35:56
    P4 - Day 1

    P4 - Day 1

    ROUND 1:

    1. CHEST PRESS ➡️ BACK ROWS / BACK ROWS ➡️ CHEST PRESS
    2. SQUATS ➡️ RDL / RDL ➡️ SQUATS
    3. SHOULDER PRESS ➡️ UPRIGHT ROWS / UPRIGHT ROWS ➡️ SHOULDER PRESS
    4. BICEP CURLS ➡️ OVERHEAD TRICEP EXT / TRICEP EXT ➡️ BICEP CURLS

    ⏱ 60 SECONDS REST

    ROUND 2:

    1. PULLOVERS ➡️ REVERSE GRIP R...

  • Day 2 - Mobility & Recovery Flow #1
    17:34
    Day 2 - Mobility & Recovery Flow #1

    Day 2 - Mobility & Recovery Flow #1

    PERFORM 1-2 ROUNDS:

    1. Arm Circles (Forward & back)
    2. Hip Circles
    3. Around The World
    4. Top Grabs
    5. Groin Openers
    6. Inch Worms
    7. Cobra Stretch ➡️ Child Pose
    8. Thread The Needle
    9. Scorpion Stretch
    10. Supine Core Rotations
    11. Nerve Floss ➡️ Hamstring Stretch
    12. Glute Stretch Right
    13. Gl...

  • P4 - Day 3
    32:27
    P4 - Day 3

    P4 - Day 3

    ROUND 1: COMPOUND SETS

    1. Chest Press ➡️ Neutral Flys
    2. RDL ➡️ Dumbbell Glute Bridges
    3. Back Rows ➡️ Single Upright Rows
    4. Arnold Press ➡️ Side Lateral Raises

    ⏱ 60 SECONDS REST

    ROUND 2 : PRE-EXHAUST SETS

    1. Neutral Grip ➡️ Multi-Grip Chest Press
    2. Glute Bridges ➡️ RDL
    3. Alternating Up...

  • Day 4 - Mobility & Recovery Flow #2
    25:46
    Day 4 - Mobility & Recovery Flow #2

    Day 4 - Mobility & Recovery Flow #2

    PERFORM 1 ROUND:

    1. Inch Worms
    2. Yoga Flow ➡️ Cobra Stretch ➡️ Toe Touches
    3. Childs Pose
    4. Thoracic Openers
    5. Bear Swims
    6. Supine Rotations (Windshield Wipers)
    7. Glute Stretch (Push ➡️ Pull)
    8. Knee Drops
    9. Nerve Floss ➡️ Hamstring Stretch
    10. Open Books
    11. Lunge with Side Stretch
    12...

  • P4 - Day 5
    33:05
    P4 - Day 5

    P4 - Day 5

    MEGA SETS / VOLUME TRAINING.

    3 ROUNDS (Every Round The Order of Exercises Change)

    1. Shrugs ➡️ Pull Overs ➡️ Back Rows
    2. Reverse Grip Chest press ➡️ Neutral grip Flys ➡️ Close Grip Press
    3. Glute Bridge Lifts ➡️ Reverse Lunge ➡️ Goblet Squats
    4. Lateral Raises ➡️ Shoulder Press ➡️ Bent Over...

  • AB Attack Workouts
    AB Attack Workouts
    8 items

    AB Attack Workouts

    8 items

    Welcome to my Ab Attack and Core Conditioning workouts. These intense core workouts WILL get your midsection lean, strong and fired up. We need to create a strong core foundation for our bodies. A strong foundation is the key to building your strength, for muscle growth and keeps your training in...

  • Bonus Workouts
    Bonus Workouts
    13 items

    Bonus Workouts

    13 items

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