PHASE 1

WEEKS 12 (WHOLE-BODY TRAINING SPLIT)

Do this workout three times per week with at least one day of rest between workouts
(e.g., Monday, Wednesday, and Friday).
Workout
Muscle Group

Exercise

Sets/Reps

Rest

Chest

Barbell Bench Press

3/10-12

2-3 Min

Back

Bentover Barbell Row

3/10-12

2-3 Min

Legs

Squat

3/10-12

2-3 Min

Shoulders

Barbell Shoulder Press

3/10-12

2-3 Min

Triceps

Triceps Pressdown

3/10-12

2-3 Min

Biceps

Barbell Curl

3/10-12

2-3 Min

Calves

Standing Calf Raise

3/10-12

1-2 Min

Abs

Crunch

3/10-12

1-2 Min