PHYTE FITNESS PHASE 2: STRENGTH (4 WEEKS)

MONDAY (Chest & Shoulders)

Warm Up: 10 Minutes Walk on the Treadmill (Incline 1.0 Speed 3.3 - 4.0)
3 sets of warmup on exercise 1 (50% of 1st set in weight for 6, 70% for 5, 80% for 3)

Standing Shoulder Press: 3 sets x 4-5, 6-7, 8-10 reps (2-3 mins rest) Start Heavy then Drop the Weight down by 10%
Pull-ups (Weighted): 2 sets x 4-6, 6-8 reps (2-3 mins rest) Start Heavy Weight then Drop by 20 pounds
Cable Rows: 3 sets x 10-12 reps (2 min rest) Start Light and Increase the Weight by 10%
Dumbbell Lateral Raise: 4 sets x 12-15, 4-6, 4-6, 4-6, 4-6 reps (15 sec rest) Same Weight
Hanging Knee Raises: 3 sets x 8-12 reps (1 min rest) Same Weight

WEDNESDAY (Legs & Back)

Warm Up: 5 Minutes Walk on the Treadmill (Incline 1.0 Speed 3.0 - 4.0)
3 sets of Warmup on Exercise 1 Go up by 30 as a warmup

Deadlift: 3 sets x 4-6 reps (rest 2-3 mins) Start Light and Build up by 20%
Dumbbell Walking Lunges: 3 sets x 6-8 reps (each leg) (rest 2-3 min) Start Low and Build Up by 5 lb
Goblet Squat: 3 sets x 8 reps (rest 1-2 mins) Same Weight
Romanian Deadlift: 3 sets x 10-12 reps (rest 1-2 minutes ) Start Light and Build Up by 10%
Leaning Dumbbell Shrug: 3 sets x 8-12 reps each side (1 min rest) Start Low and Build up by 5 lb

FRIDAY(Chest & Biceps)

Warmup: 5 Minutes Walk on the Treadmill (Incline 1.0 Speed 3.0 - 4.0)
3 sets on Exercise 1: 50% of 1st working set x 6, 70% of 1st working set x 5, 80% of 1st working set for 3

Incline Benchpress: 3 sets x 4-5, 6-7, 8-10 reps (2-3 mins rest) Start heavy then drop the weight by 10%
Dumbbell Bench Press: 3 sets x 6-8, 6-8, 8-10 reps (2-3 mins rest) Start heavy then drop the weight by 10 lb
Incline Bicep Curls: 3 sets x 4-6, 6-8, 6-8 reps (2 min rest) Start with heavy weight first then go down by 5 lb
Dips: 2 sets x 10-15 reps (2 min rest) Body Weight
Chest Fly: 3 sets x 8-12 reps (2 min rest) Start Light and Go up by 5 lb
Hanging Knee Raise Side to Side: 3 sets x 8-12 reps each side (1 min rest) Same Weight