PHYTE FITNESS PHASE 3: SPEED (4 WEEKS)

MONDAY (Chest & Shoulders)

Warm Up: 15 Minutes Walk on the Treadmill (Incline 1.0 Speed 3.5 - 4.0)
3 sets of warmup on exercise 1 (50% of working set in weight for 6, 70% of working set in weight for 5, 80% of working set in weight for 3)

Benchpress: 3 sets x 4-5, 6-7, 8-10 reps (2-3 mins rest) Start heavy then drop the weight by 10%
Incline Dumbbell Benchpress: 4 sets x 6-10 reps (1 mins rest) Same Weight
Cable Rows: 4 sets x 10-12 reps (1 min rest) Same Weight
Biceps Curls: 3 sets x 6-8, 6-8, 8-10 reps (1 min rest) Start with light weight first then go up by 5 lb
Hanging Knee Raises: 4 sets x 10-12 reps (40 sec rest) Same Weight

WEDNESDAY (Legs & Back)

Warm Up: 5 Minutes Walk on the Treadmill (Incline 1.0 Speed 3.0 - 4.0)
2 sets of Warmup on Exercise 1 (BW for 5, 50% of 1st working set for 3)

Chin Ups: 3 sets x 4-5, 6-8, 6-8 reps (rest 2-3 mins) Start with Weight and then Drop the Weight down by 50%
Dumbbell Bulgarian Split Squat: 4 sets x 8-10 reps (each leg) (rest 1-2 min) Start Low and Build Weight up
Romanian Deadlift: 4 sets x 8-10 reps (rest 1-2 mins) Same Weight
Dumbbell Lateral Raise: 5 sets x 15, 4-6, 4-6, 4-6, 4-6 reps (rest 15 seconds) Start with 15 reps then 4-6 x 4
Weighted 45-Degree Back Extension: 4 sets x 10-12 reps each side (40 sec rest) Same Weight

FRIDAY (Shoulders & Biceps)

Warm Up: 5 Minutes Walk on the Treadmill (Incline 1.0 Speed 3.0 - 4.0)
3 sets of warmup on exercise 1 (50% of working set in weight for 6, 70% of working set in weight for 5, 80% of working set in weight for 3)

Standing Shoulder Press: 3 sets x 6-8, 6-8, 8-10 reps (2-3 mins rest) Start heavy then drop the weight 10%
Dumbbell Upright Row: 4 sets x 6-10 reps (1 mins rest) Same Weight
Hammer Curls: 3 sets x 4-6, 6-8, 6-8 reps (1 min rest) Start with heavy weight first then go down by 5 lb
Rear Delt Flyes: 3 sets x 8-10 reps (1 min rest) Start Light and Build Weight up
Hanging Knee Raise Side to Side: 4 sets x 10-12 reps each side (40 sec rest) Same Weight