Aug 192013
Aloha
Here is week 3 of Phase 2. There really isn’t much to say about this week’s programming because it’s a continuation of this Phase. If you are coming across this for the first time, feel free to check out the Body By Aipa Page to see what’s been going on with this program.
For those of you who are doing the program, how’s it going? I hope you are noticing strength gains, muscle gains, or maybe even some fat loss. Results vary, but the main thing I want to give you are results.
| MONDAYLEG DAY 1 | Exercise | Sets x Reps | Rest (sec) |
| Deadlift | 3 x 5 | 90 | |
| Goblet Split Squat | 3 x 8/6/4 ea. side | 60-90 | |
| A) Leg Press | 3 x 10/8/6 | - | |
| A) Ab Wheel Rollout | 3 x 10 | 90 | |
| B) Leg Extension | 3 x 12 | - | |
| B) Leg Curls | 3 x 12 | 90 | |
| Rear Pec Dec Flye/Calf Raises | 3 x 12 | 90 | |
| TUESDAY PUSH DAY 2 |
Exercise | Sets x Reps | Rest (sec) |
| Standing DB Shoulder Press | 3 x 8 | 90 | |
| DB Bench Press | 4 x 6 | 90 | |
| Incline Bench Press | 3 x 8 | 90 | |
| Cable Cross Over | 3 x 10 | 60 | |
| Upright Row | 3 x 10 | 60 | |
| DB Lateral Raises | 3 x 10 | 60 |
| THURSDAYPULL 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 | |||
| FRIDAYLEG 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 | |||
If you have any questions about the programming, feel free to add them to the comments below. I’m sure others will appreciate them as well.
Mahalo nui!