Who’s crushing these workouts? Feel free to give a shout out and let me know how the workouts are going for you. I’ve been getting solid feedback and I’m looking forward to seeing some progress pics if there are any out there. I find it fun and exciting to help people transform their bodies. By the way, did I mention I had an article published on Freedom Fast Lane on 7 Steps to Transforming Your Body? If you missed it, you can check it out here.
Body By Aipa Phase 2:2
It is very important for you to be making sure you keep track of your weights. Each workout you want to make sure you are progressing, even if it’s just 2.5 or 5 pounds. Progress is progress.
During Phase 2, you should notice gains in strength as well as muscle growth. Nutrition wise, I’d suggest you check out my post about Carb Cycling. When it comes to training and making sure all your hard work is paying off, it is important you are working just as hard on your diet.
| MONDAYPULL DAY 2 | Exercise | Sets x Reps | Rest (sec) |
| Single Arm DB Row | 3 x 8 | 90 | |
| Cable Seated Row* | 4 x 6 | 90 | |
| Lat Pulldown | 3 x 8 | 90 | |
| Reverse Grip Inverted Rows | 3 x 10 | 60 | |
| Incline DB Reverse Fly* | 3 x 10 | 60 | |
| DB Hammer Curls | 3 x 10 | 60 | |
| *Hold contraction for 2-counts | |||
| TUESDAYLEG DAY 2 | Exercise | Sets x Reps | Rest (sec) |
| Leg Curls | 3 x 8 | 90 | |
| Back Squat | 4 x 6 | 90 | |
| Single Side Walking Lunge** | 3 x 8 | 90 | |
| Barbell RDL | 3 x 10 | 60 | |
| Face Pulls | 3 x 10 | 60 | |
| Seated Calf Raises (Hold top for 3 sec.) | 3 x 10 | 60 | |
| **Step forward with the same leg for all reps before switching sides | |||
| THURSDAYPUSH DAY 1 | Exercise | Sets x Reps | Rest (sec) |
| Push Press | 3 x 5 | 90 | |
| Incline DB Bench Press | 3 x 8/6/4 | 60-90 | |
| A) Bench Press | 3 x 10/8/6 | - | |
| A) Pull-up (weighted) | 3 x 10/8/6 | 90 | |
| B) Dips | 3 x Failure | - | |
| B) Step Ups | 3 x 6 ea | 90 | |
| 6 Way Shoulder Circuit | 3 x 8 | 90 | |
| FRIDAYPULL DAY 1 | Exercise | Sets x Reps | Rest (sec) |
| Reverse Grip Pull-up (weighted) | 3 x 5 | 90 | |
| Barbell Rows | 3 x 8/6/4 | 60-90 | |
| A) Wide Grip Lat Pulldown | 3 x 10/8/6 | - | |
| A) Face Pulls | 3 x 10/8/6 | 90 | |
| B) DB RDL to Shrug | 3 x 12 | - | |
| B) Inverted Rows | 3 x 12 | 90 | |
| EZ Bar Bicep Curls | 3 x 12 | 90 | |
Don’t be afraid to ask any questions in the comments section below. I’m sure others may have the same questions. Especially when it comes to exercises because many people use different terms. A great question I had was from a reader who only had a bench, barbell, and a few machines at the gym they have at their facility. I was able to give them ideas on who to substitute exercises so that they could follow the program.
Another great question I had was if this was a good training program for women. No be shame. Go for it and get crushing. Remember, strong is the new sexy.
Aipa! I can’t figure out what the single side walking lunges are. I looked online, but all the videos are different. For this exercise, are you literally stepping to the side across your body holding weight or are you stepping forward holding the weight on the side you are stepping with? Thanks brotha!
What’s up brother?
Single side waking lunges are just walking lunges put you are doing all reps on one side before you move onto the other side. So step forward with your right leg, bring feet back together, then step forward with your right leg again, etc. hope that makes sense. Aloha
Thanks Aipa!