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    Exercise Week 1 Week 2 Week 3 Week 4

    Uploaded by

    Ahmed S. El-Moghazy
    The document outlines a 4-week workout program targeting different muscle groups each phase. Phase 2 focuses on chest, triceps and calves in the first week; back, biceps and abs in the second week; shoulders, traps and calves in the third week; and legs and abs in the fourth week. Each week includes a list of exercises targeting the relevant muscle groups.

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    Exercise Week 1 Week 2 Week 3 Week 4

    Uploaded by

    Ahmed S. El-Moghazy
    27 views4 pages
    The document outlines a 4-week workout program targeting different muscle groups each phase. Phase 2 focuses on chest, triceps and calves in the first week; back, biceps and abs in the second week; shoulders, traps and calves in the third week; and legs and abs in the fourth week. Each week includes a list of exercises targeting the relevant muscle groups.

    Original Description:

    Workout Plan

    Original Title

    Workout

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    The document outlines a 4-week workout program targeting different muscle groups each phase. Phase 2 focuses on chest, triceps and calves in the first week; back, biceps and abs in the second week; shoulders, traps and calves in the third week; and legs and abs in the fourth week. Each week includes a list of exercises targeting the relevant muscle groups.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    27 views4 pages

    Exercise Week 1 Week 2 Week 3 Week 4

    Uploaded by

    Ahmed S. El-Moghazy
    The document outlines a 4-week workout program targeting different muscle groups each phase. Phase 2 focuses on chest, triceps and calves in the first week; back, biceps and abs in the second week; shoulders, traps and calves in the third week; and legs and abs in the fourth week. Each week includes a list of exercises targeting the relevant muscle groups.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 4

    Chest, Triceps and Calves

    Phase 2

    Exercise Week 1 Week 2 Week 3 Week 4


    Bench Press
    Incline dumbbell
    press
    Dumbbell Flye
    Incline cable flye
    Triceps Pressdown
    Dumbbell
    overhead triceps
    extension
    Cable lying
    triceps extension
    Standing Calf
    Seated Calf
    Back, Biceps and Abs
    Phase 2

    Exercise Week Week Week 3 Week 4


    1 2
    Dumbbell Bent-
    over row
    Behind-back
    Pulldown
    Seated cable row
    Reverse grip
    pulldown
    Barbell Curl
    Preacher Curl
    Behind-back Cable
    Curl
    Hip Hangin Weighte Smith
    Thrust g Leg d Hip Machine
    Raise Thrust Hip
    Thrust
    Crunch Weighte Cable Machine
    d Crunch Crunch
    Crunch
    Obliqu Dumbb Cable Band
    e ell Side Oblique Roundhou
    Crunch Bend Crunch se Elbow
    Shoulders, Traps and Calves
    Phase 2

    Exercise Week 1 Week 2 Week 3 Week


    4
    Dumbbell
    Shoulder Press
    Smith machine
    upright row
    One-Arm Cable
    lateral Raise
    Bent-over
    lateral raise
    Dumbbell Shrug
    Seated Calf
    Standing Calf
    Legs and Abs
    Phase 2

    Exercise Week 1 Week 2 Week 3 Week 4


    Squat
    Front squat
    Leg
    Extention
    Romanian
    Deadlift
    Seated Leg
    Curl
    Hip Hanging Weighted Smith
    Thrust Leg Raise Hip Thrust Machine
    Hip
    Thrust
    Crunch Weighted Cable Machine
    Crunch Crunch Crunch
    Plank Side Plank Cable Plank
    Woodchop
    per

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