Phase II Workout & Videos 

Day1 / Workout 1: Back & Biceps

3 Sets, 12-15 Reps, 90-120 seconds rest

  1. Narrow grip Lat-Pulldown
  2. Bench Supported Dumbbell Row
  3. Reverse Grip bent over Row
  4. Straight Arm Lat-Pulldown
  5. DB Hammer Curls
  6. Cable Curls
12 Week SBT: Close Grip Pulldown: Phase 2, W/O 1, Ex 1
Phase 2-1-1 Close grip Lat pulldown
12 Week SBT: Chest Supported DB Row: Phase 2: W/O 1: Ex 2
Phase 2-1-2 Chest supported row
 
Phase 2-1-3 Bent Over Row
12 Week SBT: Straight Arm Lat Pulldown: Phase 2: W/O 1: Ex 4
Phase 2-1-4 Straight arm pulldown
Phase 2-1-3 Jacob BOR
 
12 week SBT: Hammer Curls Phase 2: Phase 2: W/O 1: Ex 5
Uploaded by Nick Newton on 2018-04-20.
Phase 2-1-5 Jacob Hammer Curls
 

Day 2 / Workout 2: Chest and Triceps

3 Sets (unless otherwise stated), 12-18 Reps, 90-120 seconds rest

  1. Incline Chest Pres Machine
  2. Seated Dual-Cable Chest Press
  3. Decline DB Press
  4. Pec Fly Machine
  5. Overhead Cable Triceps Extensions with rope
  6. Cable Triceps Push-down with v-bar
Phase 2-2-1 Inc Chest Press v2: Inc Machine Chest Press
Phase 2-2-2 Wide Cable Flat Chest Press
Phase 2-2-3 Decline Chest Press
Phase 2-2-3 Pec Fly
 
Phase 2-2-3 Pec Fly Machine
Phase 2-2-4 OH triceps rope extension
2-2-5 Phase 2 Cable Triceps Pushdown
 

Day 3 / Workout 3: Legs - Quads,  Hamstrings & Glutes

3 Sets (unless otherwise stated), 12-18 Reps, 90-120 seconds rest

  1. Hack Squat
  2. 45 degree Leg Press
  3. Bulgarian Split Squad 15x Left, 15xRight
  4. Leg Extension
  5. Prone/Laying Hamstring Curls
  6. Goodmornings - you can use a bar or  sandbag
 
 

Day 4 / Workout 4: Shoulders & Calves

3 Sets (unless otherwise stated), 12-18 Reps, 90-120 seconds rest

  1. Barbell Push Press
  2. Front Lateral Raise (doubles)
  3. Arnold Press
  4. Reverse Shoulder Fly
  5. DB Shrugs
  6. Standing calf Machine