Phase 1 Preparation For Adaptation

Duration: 2 weeks Frequency: 3 workouts per week

Exercises: Bench Press, Seated Row, Deadlifts, Standing Calf Raise, Dumbbell curls, Tricep Extensions and Abdominal Crunches

Note: An exercise guide has been provided at the end of each phase section. A link is provided for each exercise. It shows the exercise being performed from beginning to end.

Sets: 3

Rest: 1 minute

Superset: A1 and A2 exercises should be performed one right after the other. For example, once you finish doing one set of the bench press immediately move over to the seated row without rest and do one set. Rest 1 minute and start the next set with the bench press. Do this for the B1 and B2 exercises and the C1 and C2 exercises.

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Workout 1 1st set of each exercise

Exercise

Weight

Reps

A1- Bench Press

A2- Seated Row

B1- Deadlifts

B2- Standing Calf Raise

C1- Dumbbell curls

C2- Tricep extensions

D- Ab crunches

2nd set of each exercise

Exercise

Weight

Reps

A1- Bench Press

A2- Seated Row

B1- Deadlifts

B2- Standing Calf Raise

C1- Dumbbell curls

C2- Tricep extensions

D- Ab crunches

3rd set of each exercise

Exercise

Weight

Reps

A1- Bench Press

A2- Seated Row

B1- Deadlifts

B2- Standing Calf Raise

C1- Dumbbell curls

C2- Tricep extensions

D- Ab crunches

Workout 2 1st set of each exercise

Exercise

Weight

Reps

A1- Bench Press

A2- Seated Row

B1- Deadlifts

B2- Standing Calf Raise

C1- Dumbbell curls

C2- Tricep extensions

D- Ab crunches

2nd set of each exercise

Exercise

Weight

Reps

A1- Bench Press

A2- Seated Row

B1- Deadlifts

B2- Standing Calf Raise

C1- Dumbbell curls

C2- Tricep extensions

D- Ab crunches

3rd set of each exercise

Exercise

Weight

Reps

A1- Bench Press

A2- Seated Row

B1- Deadlifts

B2- Standing Calf Raise

C1- Dumbbell curls

C2- Tricep extensions

D- Ab crunches

Workout 3 1st set of each exercise

Exercise

Weight

Reps

A1- Bench Press

A2- Seated Row

B1- Deadlifts

B2- Standing Calf Raise

C1- Dumbbell curls

C2- Tricep extensions

D- Ab crunches

2nd set of each exercise

Exercise

Weight

Reps

A1- Bench Press

A2- Seated Row

B1- Deadlifts

B2- Standing Calf Raise

C1- Dumbbell curls

C2- Tricep extensions

D- Ab crunches

3rd set of each exercise

Exercise

Weight

Reps

A1- Bench Press

A2- Seated Row

B1- Deadlifts

B2- Standing Calf Raise

C1- Dumbbell curls

C2- Tricep extensions

D- Ab crunches

Workout 4 1st set of each exercise

Exercise

Weight

Reps

A1- Bench Press

A2- Seated Row

B1- Deadlifts

B2- Standing Calf Raise

C1- Dumbbell curls

C2- Tricep extensions

D- Ab crunches

2nd set of each exercise

Exercise

Weight

Reps

A1- Bench Press

A2- Seated Row

B1- Deadlifts

B2- Standing Calf Raise

C1- Dumbbell curls

C2- Tricep extensions

D- Ab crunches

3rd set of each exercise

Exercise

Weight

Reps

A1- Bench Press

A2- Seated Row

B1- Deadlifts

B2- Standing Calf Raise

C1- Dumbbell curls

C2- Tricep extensions

D- Ab crunches

Workout 5 1st set of each exercise

Exercise

Weight

Reps

A1- Bench Press

A2- Seated Row

B1- Deadlifts

B2- Standing Calf Raise

C1- Dumbbell curls

C2- Tricep extensions

D- Ab crunches

2nd set of each exercise

Exercise

Weight

Reps

A1- Bench Press

A2- Seated Row

B1- Deadlifts

B2- Standing Calf Raise

C1- Dumbbell curls

C2- Tricep extensions

D- Ab crunches

3rd set of each exercise

Exercise

Weight

Reps

A1- Bench Press

A2- Seated Row

B1- Deadlifts

B2- Standing Calf Raise

C1- Dumbbell curls

C2- Tricep extensions

D- Ab crunches

Workout 6 1st set of each exercise

Exercise

Weight

Reps

A1- Bench Press

A2- Seated Row

B1- Deadlifts

B2- Standing Calf Raise

C1- Dumbbell curls

C2- Tricep extensions

D- Ab crunches

2nd set of each exercise

Exercise

Weight

Reps

A1- Bench Press

A2- Seated Row

B1- Deadlifts

B2- Standing Calf Raise

C1- Dumbbell curls

C2- Tricep extensions

D- Ab crunches

3rd set of each exercise

Exercise

Weight

Reps

A1- Bench Press

A2- Seated Row

B1- Deadlifts

B2- Standing Calf Raise

C1- Dumbbell curls

C2- Tricep extensions

D- Ab crunches

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