THE GREATEST WORKOUT EVER: PHASE 2

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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

MHExperts on January 17, 2011

Users:

257 (Find someone using this workout plan)

Comments:

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Workout Category:

Total Body, Muscle & Strength, Chest, Legs

Body Parts:

Shoulders, Biceps, Back, Abs, Chest, Lower Back, Thighs

Tags:

strength, total body, build muscle

Description

A mix of Olympic, power lifting, and bodybuilding techniques that builds muscle, improves strength, and provides power in all sports. This one-week phase allows you to focus on the small but important muscle groups that act as stabilizers when you're doing big-muscle lifts like the ones in the previous phase. A week of tending to your stabilizers (rotator cuffs, deep abdominal and lower-back muscles, the muscles on the sides of your hips) while giving the big muscles a rest will help you keep all of your muscles strong and healthy. Lift slowly and deliberately, and try to feel the muscles working.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Standing Cable, External Rotation	15 lbs.	10	60
Biceps
Kneeling Cable, Internal Rotation	15 lbs.	10	60
Shoulders
Standing Cable, External Rotation	15 lbs.	10	60
Biceps
Kneeling Cable, Internal Rotation	15 lbs.	10	60
Shoulders
Standing Cable, External Rotation	10 lbs.	10	60
Biceps
Kneeling Cable, Internal Rotation	15 lbs.	10	60
Shoulders
Standing Cable, External Rotation	10 lbs.	10	60
Biceps
Kneeling Cable, Internal Rotation	15 lbs.	10	60
Shoulders
Barbell Snatch-Grip, External Rotation	20 lbs.	10	60
Back
Seated Cable Rows	70 lbs.	8	45
Shoulders
Barbell Snatch-Grip, External Rotation	20 lbs.	10	60
Back
Seated Cable Rows	70 lbs.	8	45
Shoulders
Barbell Snatch-Grip, External Rotation	20 lbs.	10	60
Back
Seated Cable Rows	70 lbs.	8	45
Shoulders
Barbell Snatch-Grip, External Rotation	20 lbs.	10	60
Back
Seated Cable Rows	65 lbs.	8	45

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	5	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Optional Cardio - 60% Max HR (RPE 3)	0 miles	30	-

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