Stage Three: Weight Training

Weight Training:

In this third stage you are going to complete your body’s transformation by creating the “Shrink Wrap Effect”. The Shrink Wrap Effect is a technique to maximize definition and muscle tone. Central in this stage is burning off excess body fat. This is the stage in which your going to see the most noticeable improvement in your physique. Our training/ diet combination in this stage will really define your hard earned muscles!

The weight training of this state is extremely specialized so that you can build a  hard, toned body just like the models you see on the cover of ‘Mens Health’. In this phase mass building is no longer or main focus, the exercises of this stage are rather focused on building a lean and cut physique. This means that you’ll have to lift weights four days a week again, with each training focussing on a different muscle group.

The breakdown of the third phase of the workout is as follows:

  1. Monday: Biceps, Triceps
  2. Wednesday: Back, Lats, Abs
  3. Friday: Chest, Shoulders
  4. Saturday: Lower Body, Abs
Exercise Sets Reps
Tricep Pull-Downs (Rope) 3 10
Cable Bicep Curls 3 10
Seated Dumbbell Tricep Extension 3 10
Reverse Curls 3 10
Lying Tricep Extension 3 10
Pull-Ups 3 10
Tricep Dips 3 Failure

Exercise Sets Reps
Dumbbell Side Bends 3 10
Decline Crunches 3 10
Seated Rows 3 10
Bent-Over Barbell Row’s 3 10
Lat Pull-Downs 3 10
Barbell Shrugs 3 10
Wide Grip Pull-ups 3 10

Exercise Sets Reps
Incline Dumbbell Press 3 10
Flat Dumbbell Press 3 10
Decline Dumbbell Press 3 10
Overhead Shoulder Press 3 10
Bent Over Rows 3 10
Lateral Raises 3 10
Push-ups 3 10

Exercise Sets Reps
Squats 3 10
Leg Extensions 3 10
Standing Calf Raises 3 10
Seated Leg Curls 3 10
Yoga Ball Crunches 3 10
Abdominal Plank 3 Until Failure

Move on to → Stage Three: Cardio