SEQUENCE #1

WEEK #1

WEEK #2

PHASE 2 STRETCHES THE WORKOUT CYCLE OVER A WHOLE WEEK, OR RATHER TWO WEEKS IN THE CASE OF THIS FIRST SEQUENCE. THE WORKOUTS VARY IN INTENSITY AND SOME OF THEM FOCUS A SPECIFIC MUSCLE GROUP OVER THE OTHERS. THE STARS UNDER EACH WORKOUT SHOW HOW INTENSE A WORKOUT IS. THE TEXT IN BLACK WILL SPECIFY WHICH MUSCLES ARE FOCUSED OR WHAT TYPE OF EXERCISES THE WORKOUT CONSIST OF.

WEEK 1 SPLITS THE ARM MUSCLES OVER 3 DAYS: DAY ONE: TRICEPS; DAY 3: SHOULDER; DAY 5: BICEPS;
WEEK 2 SPLITS IN A SIMILAR FASHION THE SHOULDER: DAY 1: REAR DELT; DAY 3: LAT DELT; DAY 5: FRONT DELT;
WEEK 1 HAS ONLY ONE LEG DAY WITH FUNDAMENTAL LEG EXERCISES.
WEEK 2 HAS TWO LEG DAYS: ONE FOR THE GLUTES AND THIGH MUSCLES, ONE FOR THE QUADRICEPS AND CALVES.

TOTAL COMPOUND WORKOUT WOULD MEAN IT WOULD CONSIST OF VARIOUS TYPES OF EXERCISES: BODYWEIGHT, LASTICS AND WEIGHTS AND IT WOULD COVER ALL AREAS OF THE SPECIFIC BODY PART.
BASICS WOULD MEAN THE WORKOUT CONSISTS OF FUNDAMENTAL BASIC EXERCISES AND IT WILL FOCUS ON BIGGER WEIGHTS OR HIGH REPS.

SEQUENCE #2

WEEK #1

WEEK #2

IN SEQUENCE 2 THE MUSCLE GROUPS ARE SEPARATED ALMOST THE SAME WAY AS IN SEQUENCE 1.

WEEK 1 DOES NOT SPLIT THE ARM OVER DIFFERENT DAYS, NOR THE SHOULDER; THE LEG DAY IS A SPECIAL WORKOUT FOCUSED ON HIP MOBILITY.
IN WEEK 2 THE ARMS ARE SPLIT IN TWO: DAY 1: THE STANDARD CHEST+TRICEPS; DAY 5: THE STANDARD BACK+BICEPS; DAY 3 IS A SPECIAL SHOULDER WORKOUT FOCUSING ON MOBILITY AND ROTATOR CUFF STRENGTH.
THE LEGS ARE ALSO SPLIT IN COMPOUND WORKOUTS: DAY 2: QUADRICEPS AND CALF; DAY 4: GLUTES AND THIGHS.