Phase 2 Muscle Growth Acceleration

Duration: 5 weeks Frequency: 4 workouts per week

Exercises: Dumbbell Bench Press, Bent-over Row, Decline Bench Press, Chin-ups, Squats, Seated Calf Raise, Dumbbell curls, Tricep Extensions, Tricep pushdowns, Stiff-legged deadlifts, Leg extensions, Leg curls, Trap Shrugs, 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: 4

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.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

| Workout

Workout

Off

Workout

Workout

Off

Off |

1st Workout

1st set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench Press

A2- Bent-over Row

B1- Decline bench press

B2- Chin-ups

C1- Barbell curls C2- Tricep extensions

D1- Dumbbell Curls D2- Tricep Pushdowns

2nd set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench Press

A2- Bent-over Row

B1- Decline bench press

B2-Chin-ups_

C1- Barbell curls C2- Tricep extensions_

D1- Dumbbell Curls D2- Tricep Pushdowns

3rd set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench

Press

A2- Bent-over Row

B1- Decline bench

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep Pushdowns

4th set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench Press

A2- Bent-over Row

B1- Decline bench press

B2-Chin-ups_

C1- Barbell curls C2- Tricep extensions_

D1- Dumbbell Curls D2- Tricep Pushdowns

2nd Workout

1st set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions

B2- Leg curls

C1- Ab crunches

C2- Trap shrugs

D- Seated Calf

Raises

2nd set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions

B2- Leg curls

C1- Ab crunches

C2- Trap shrugs

D- Seated Calf

Raises

3rd set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions

B2- Leg curls

C1- Ab crunches

C2- Trap shrugs

D- Seated Calf

Raises

4th set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions

B2- Leg curls

C1- Ab crunches

C2- Trap shrugs

D- Seated Calf

Raises

3rd Workout

1st set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench Press

A2- Bent-over Row

B1- Decline bench press

B2- Chin-ups

C1- Barbell curls C2- Tricep extensions

D1- Dumbbell Curls D2- Tricep Pushdowns

2nd set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench Press

A2- Bent-over Row

B1- Decline bench press

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep

Pushdowns

3rd set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench

Press

A2- Bent-over Row

B1- Decline bench

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep Pushdowns

4th set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench Press

A2- Bent-over Row

B1- Decline bench press

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep

Pushdowns

4th Workout

1st set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions

B2- Leg curls

C1- Ab crunches

C2- Trap shrugs

D- Seated Calf

Raises

2nd set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions

B2- Leg curls

C1- Ab crunches

C2- Trap shrugs

D- Seated Calf

Raises

3rd set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions

B2- Leg curls

C1- Ab crunches

C2- Trap shrugs

D- Seated Calf

Raises

4th set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions

B2- Leg curls

C1- Ab crunches

C2- Trap shrugs

D- Seated Calf

Raises

5th Workout

1st set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench Press

A2- Bent-over Row

B1- Decline bench press

B2- Chin-ups

C1- Barbell curls C2- Tricep extensions

D1- Dumbbell Curls D2- Tricep Pushdowns

2nd set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench Press

A2- Bent-over Row

B1- Decline bench press

B2- Chin-ups C1- Barbell curls C2- Tricep extensions_

D1- Dumbbell Curls D2- Tricep Pushdowns

3rd set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench

Press

A2- Bent-over Row

B1- Decline bench

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep Pushdowns

4th set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench Press

A2- Bent-over Row

B1- Decline bench press

B2- Chin-ups C1- Barbell curls C2- Tricep extensions_

D1- Dumbbell Curls D2- Tricep Pushdowns

6th Workout

1st set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions B2- Leg curls

C1- Ab crunches C2- Trap shrugs

D- Seated Calf Raises

2nd set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions

B2-Legcurls_

C1- Ab crunches C2- Trap shrugs D-SeatedCalf Raises

3rd set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions

B2- Leg curls

C1- Ab crunches

C2- Trap shrugs

D- Seated Calf

Raises

4th set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions

B2- Leg curls

C1- Ab crunches

C2- Trap shrugs

D- Seated Calf

Raises

1st set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench

Press

A2- Bent-over Row

B1- Decline bench

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep Pushdowns

2nd set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench

Press

A2- Bent-over Row

B1- Decline bench

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep Pushdowns

3rd set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench

Press

A2- Bent-over Row

B1- Decline bench

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep Pushdowns

th set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench Press

A2- Bent-over Row

B1- Decline bench press

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep

Pushdowns

8th Workout

1st set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions B2- Leg curls

C1- Ab crunches C2- Trap shrugs

D- Seated Calf Raises

2nd set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions

B2-Legcurls_

C1- Ab crunches C2- Trap shrugs D- Seated Calf Raises

3rd set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions B2- Leg curls

C1- Ab crunches C2- Trap shrugs

D- Seated Calf Raises

4th set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions

B2-Legcurls_

C1- Ab crunches

C2-Trapshrugs_

D-SeatedCalf Raises

9th Workout

1st set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench

Press

A2- Bent-over Row

B1- Decline bench

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep Pushdowns

2nd set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench

Press

A2- Bent-over Row

B1- Decline bench

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep Pushdowns

3rd set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench

Press

A2- Bent-over Row

B1- Decline bench

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep Pushdowns

4th set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench Press

A2- Bent-over Row

B1- Decline bench press

B2- Chin-ups C1- Barbell curls C2- Tricep extensions_

D1- Dumbbell Curls D2- Tricep Pushdowns

10th Workout

1st set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions B2- Leg curls

C1- Ab crunches C2- Trap shrugs

D- Seated Calf Raises

2nd set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions B2- Leg curls C1- Ab crunches

C2-Trapshrugs_

D-SeatedCalf Raises

3rd set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions B2- Leg curls

C1- Ab crunches C2- Trap shrugs

D- Seated Calf Raises

4th set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions B2- Leg curls C1- Ab crunches C2- Trap shrugs D- Seated Calf Raises

11th Workout

1st set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench Press

A2- Bent-over Row

B1- Decline bench press

B2- Chin-ups

C1- Barbell curls C2- Tricep extensions

D1- Dumbbell Curls D2- Tricep Pushdowns

2nd set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench Press

A2- Bent-over Row

B1- Decline bench press

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep

Pushdowns

3rd set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench

Press

A2- Bent-over Row

B1- Decline bench

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep Pushdowns

4th set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench Press

A2- Bent-over Row

B1- Decline bench press

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep

Pushdowns

12th Workout

1st set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions B2- Leg curls

C1- Ab crunches C2- Trap shrugs

D- Seated Calf Raises

2nd set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions B2- Leg curls C1- Ab crunches C2- Trap shrugs D- Seated Calf Raises

3rd set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions B2- Leg curls

C1- Ab crunches C2- Trap shrugs

D- Seated Calf Raises

4th set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions B2- Leg curls C1- Ab crunches C2- Trap shrugs D-SeatedCalf Raises

13th Workout

1st set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench

Press

A2- Bent-over Row

B1- Decline bench

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep Pushdowns

2nd set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench

Press

A2- Bent-over Row

B1- Decline bench

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep Pushdowns

3rd set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench

Press

A2- Bent-over Row

B1- Decline bench

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep Pushdowns

4th set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench Press

A2- Bent-over Row

B1- Decline bench press

B2- Chin-ups C1- Barbell curls C2- Tricep extensions_

D1- Dumbbell Curls D2- Tricep Pushdowns

14th Workout

1st set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions B2- Leg curls

C1- Ab crunches C2- Trap shrugs

D- Seated Calf Raises

2nd set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions B2- Leg curls C1- Ab crunches C2- Trap shrugs D-SeatedCalf Raises

3rd set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions B2- Leg curls

C1- Ab crunches C2- Trap shrugs

D- Seated Calf Raises

4th set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions B2- Leg curls C1- Ab crunches C2- Trap shrugs D- Seated Calf Raises

15th Workout

1st set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench Press

A2- Bent-over Row

B1- Decline bench press

B2- Chin-ups

C1- Barbell curls C2- Tricep extensions

D1- Dumbbell Curls D2- Tricep Pushdowns

2nd set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench Press

A2- Bent-over Row

B1- Decline bench press

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep

Pushdowns

3rd set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench

Press

A2- Bent-over Row

B1- Decline bench

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep Pushdowns

4th set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench Press

A2- Bent-over Row

B1- Decline bench press

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep

Pushdowns

16th Workout

1st set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions B2- Leg curls

C1- Ab crunches C2- Trap shrugs

D- Seated Calf Raises

2nd set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions

B2-Legcurls_

C1- Ab crunches C2- Trap shrugs D-SeatedCalf Raises

3rd set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions B2- Leg curls

C1- Ab crunches C2- Trap shrugs

D- Seated Calf Raises

4th set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions B2- Leg curls C1- Ab crunches C2- Trap shrugs D-SeatedCalf Raises

17th Workout

1st set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench

Press

A2- Bent-over Row

B1- Decline bench

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep Pushdowns

2nd set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench

Press

A2- Bent-over Row

B1- Decline bench

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep Pushdowns

3rd set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench

Press

A2- Bent-over Row

B1- Decline bench

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep Pushdowns

4th set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench Press

A2- Bent-over Row

B1- Decline bench press

B2- Chin-ups C1- Barbell curls C2- Tricep extensions_

D1- Dumbbell Curls D2- Tricep Pushdowns

18th Workout

1st set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions B2- Leg curls

C1- Ab crunches C2- Trap shrugs

D- Seated Calf Raises

2nd set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions B2- Leg curls C1- Ab crunches C2- Trap shrugs D- Seated Calf Raises

3rd set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions B2- Leg curls

C1- Ab crunches C2- Trap shrugs

D- Seated Calf Raises

4th set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions B2- Leg curls C1- Ab crunches C2- Trap shrugs D- Seated Calf Raises

19th Workout

1st set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench

Press

A2- Bent-over Row

B1- Decline bench

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep Pushdowns

2nd set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench

Press

A2- Bent-over Row

B1- Decline bench

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep Pushdowns

3rd set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench

Press

A2- Bent-over Row

B1- Decline bench

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep Pushdowns

4th set of each exercise

Exercise

Weight

Reps

A1- Dumbell Bench Press

A2- Bent-over Row

B1- Decline bench press

B2- Chin-ups

C1- Barbell curls

C2- Tricep extensions

D1- Dumbbell Curls

D2- Tricep

Pushdowns

20th Workout

1st set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions B2- Leg curls

C1- Ab crunches C2- Trap shrugs

D- Seated Calf Raises

2nd set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions B2- Leg curls C1- Ab crunches C2- Trap shrugs D-SeatedCalf Raises

3rd set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions B2- Leg curls

C1- Ab crunches C2- Trap shrugs

D- Seated Calf Raises

4th set of each exercise

Exercise

Weight

Reps

A1- Squats A2- Stiff-legged deadlifts

B1- Leg extensions

B2-Legcurls_

C1- Ab crunches C2- Trap shrugs D-SeatedCalf Raises

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