Aug 19 2013

deadlift leg day

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.

MONDAY LEG 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

THURSDAY PULL 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
FRIDAY LEG 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!

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