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2 OMEGA PHASE WEEK 1 WEEK 2 WEEK 3 WEEK 4 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY (A) (A) (D) (D) (B) (B) (E) (E) (C) (C) (F) (F)
3 WEEK 1 & 2 WORKOUT (A) Push Press Minutes Weighted Pull Ups Minutes Incline Dumbbell Press Minutes Dumbbell Rows Minutes Lateral Raise Minutes Front Squat Minutes Romanian Deadlifts Minutes Barbell Curl (A1) Minutes Skull Crushers (A2) Minutes For example: perform A1) for the prescribed reps; rest 1 minute; perform A2) for the prescribed reps; rest 1 minute; and repeat until you ve completed the exercises for 4 sets. For example: On the last set of any exercise with a + symbol next to the rep count, simply perform as many reps as possible.
4 WORKOUT (B) Leg Press Minutes Weighted Hip Thrust Minutes Incline Dumbbell Press Minutes Dumbbell Rows Minutes Dumbbell Shoulder Press Minutes Lat Pulldown Minutes Face Pulls Minutes Barbell Shrug Minutes Triceps Pushdown (A1) Minutes Dumbbell Curl (A2) Minutes For example: perform A1) for the prescribed reps; rest 1 minute; perform A2) for the prescribed reps; rest 1 minute; and repeat until you ve completed the exercises for 4 sets. For example: On the last set of any exercise with a + symbol next to the rep count, simply perform as many reps as possible.
5 WORKOUT (C) Overhead Press Minutes Incline Bench Press Minutes Weighted Chin Ups Minutes Barbell Shrugs Minutes Dumbbell Lunges Minutes Hamstring Curls Minutes Hammer Curl (A1) Minutes Triceps Pushdown (A2) Minutes Lateral Raises (B1) Minutes Rear Delt Raises (B2) Minutes For example: perform A1) for the prescribed reps; rest 1 minute; perform A2) for the prescribed reps; rest 1 minute; and repeat until you ve completed the exercises for 4 sets. For example: On the last set of any exercise with a + symbol next to the rep count, simply perform as many reps as possible.
6 WEEK 3 & 4 WORKOUT (D) Push Press Minutes Weighted Pull Ups Minutes Incline Dumbbell Press Minutes Pendlay Rows Minutes Lateral Raise Minutes Front Squat Minutes Romanian Deadlifts Minutes Barbell Curl Minutes Skull Crushers Minutes Lateral Raises (A1) Minutes Rear Delt Raises (A2) Minutes For example: perform A1) for the prescribed reps; rest 1 minute; perform A2) for the prescribed reps; rest 1 minute; and repeat until you ve completed the exercises for 4 sets. For example: On the last set of any exercise with a + symbol next to the rep count, simply perform as many reps as possible.
7 WORKOUT (E) Back Squat Minutes Romanian Deadlift Minutes Incline Bench Press Minutes Dumbbell Row Minutes Dumbbell Shoulder Press Minutes Lat Pulldown Minutes Face Pulls Minutes Barbell Shrug Minutes Hammer Curl (A1) Minutes Triceps Pushdown (A2) Minutes For example: perform A1) for the prescribed reps; rest 1 minute; perform A2) for the prescribed reps; rest 1 minute; and repeat until you ve completed the exercises for 4 sets. For example: On the last set of any exercise with a + symbol next to the rep count, simply perform as many reps as possible.
8 WORKOUT (F) Overhead Press Minutes Incline Bench Press Minutes Weighted Chin Ups Minutes Chest Flye Minutes Barbell Shrugs Minutes Front Squat Minutes Romanian Deadlift Minutes Hammer Curl Minutes Triceps Pushdown Minutes For example: perform A1) for the prescribed reps; rest 1 minute; perform A2) for the prescribed reps; rest 1 minute; and repeat until you ve completed the exercises for 4 sets. For example: On the last set of any exercise with a + symbol next to the rep count, simply perform as many reps as possible.
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WEEK 1-3 DAY MUSCLE GROUP EXERCISE SETS REPS TIME BETWEEN SETS Monday Chest, Shoulders, Triceps Flat Dumbbell Press 10 10 90 Seconds Decline Barbell Press 10 10 90 Seconds Side Dumbbell Lateral Raises
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