OPERATION 16 – PHASE 2

Muscle Group Breakdown:

Monday – Shoulders
Tuesday – Biceps
Wednesday – Legs
Thursday – Abs
Friday – Triceps
Saturday – Back

START THE WORKOUT

PHASE 2: SHOULDERS

WARMUP-  DB “6-ways”: 10 reps
    
GIANT SET (w/o rest in between)
1a    DB Laterals: 10 reps
1b    DB Front Raise: 10 reps
1c    DB Bent-over RD: 10 reps
    
2a    Standing BB Press, front to back: 6 reps
2b    Metabolic Finisher- Rope Slams: 30 reps
    
3a    Plate Loaded Press, back to pad: 8-10 reps
3b    Plate Loaded Press, facing pad: 10-12 reps
    
4a    Lateral Raises Machine, full ROM: 10 reps
4b    Rear Delt Pec Dec, standing: 12-15 reps
    
5a    DB Seated V-Press: 10 reps
5b    Metabolic Finisher- Resistance Band Upright Rows for speed: 50 reps 

SUGGESTED SUPPLEMENTS: PHASE 2 STACK

L-CARNITINE – 1 Serving at 7am & 1 Serving at 7pm
VEXXUM – 1 Capsule at 7am
AMINOLINX – 1 Scoop during training

OPTIONAL ADDITIONS:
Pre-Workout: 1 Scoop of Mr. Hyde 30 minutes prior to training
Post-Workout Shake: PS Isolate
• Up to 150lbs – 1 Scoop
• 150 – 200lbs – 2 Scoops
• 200lbs and over – 2.5 Scoops

PHASE 2: BICEPS

1    Standing Barbell “21’s” (low/high/full ROM): 7 reps each
    
2a    Smith Drag Curls: 10 reps
2b    Chin Ups until failure
    
3    DB sequence: Seated bilateral—-Seated Unilateral—-Standing Unilateral
    
4    Preacher Curl sequence: Reverse grip—-Normal grip—-Wide grip

SUGGESTED SUPPLEMENTS: PHASE 2 STACK

L-CARNITINE – 1 Serving at 7am & 1 Serving at 7pm
VEXXUM – 1 Capsule at 7am
AMINOLINX – 1 Scoop during training

OPTIONAL ADDITIONS:
Pre-Workout: 1 Scoop of Mr. Hyde 30 minutes prior to training
Post-Workout Shake: PS Isolate
• Up to 150lbs – 1 Scoop
• 150 – 200lbs – 2 Scoops
• 200lbs and over – 2.5 Scoops

PHASE 2: LEGS

Giant Set (2x):    
1a    Leg Extensions: 50 reps
1b    Lying Ham Curls: 10 reps
1c    Smith Pliat Squats, short ROM: 10 reps
        
Superset (3x):    
2a    Hack Squat, facing, wide stance: 10-15 reps
2b    Vertical Press: 10-15 reps        

3    Leg Press, slow negatives: 6 sets, 6 reps
        
    Superset (3x):    
4a    Smith Split Lunges w/ knee drive: 8-10 reps
4b    Split Jumps/Toe Touches on tire: 20 each    

5    Combo Set- BB Front Squat /BB Back Squat (only enough rest to shift weight): 2 sets, 10 reps each
        
6    Calves Supersets: Standing Calves and Seated Calves: 2 sets, 50 reps each

SUGGESTED SUPPLEMENTS: PHASE 2 STACK

L-CARNITINE – 1 Serving at 7am & 1 Serving at 7pm
VEXXUM – 1 Capsule at 7am
AMINOLINX – 1 Scoop during training

OPTIONAL ADDITIONS:
Pre-Workout: 1 Scoop of Mr. Hyde 30 minutes prior to training
Post-Workout Shake: PS Isolate
• Up to 150lbs – 1 Scoop
• 150 – 200lbs – 2 Scoops
• 200lbs and over – 2.5 Scoops

PHASE 2: ABS

1 Hanging Toes to Bar: 4 sets, 10 reps (or to failure)

        
2a    Plank Get Ups (also great for triceps): 3 sets, 15 reps
2b    Single Leg Plank Holds, alternating legs: 3 sets, 60 seconds
        
3    Mountain Climbers: 4 sets, 20 reps each leg
        
4    Reverse Crunch, toes to ceiling, on flat bench: 4 sets, 20 reps

SUGGESTED SUPPLEMENTS: PHASE 2 STACK

L-CARNITINE – 1 Serving at 7am & 1 Serving at 7pm
VEXXUM – 1 Capsule at 7am
AMINOLINX – 1 Scoop during training

OPTIONAL ADDITIONS:
Pre-Workout: 1 Scoop of Mr. Hyde 30 minutes prior to training
Post-Workout Shake: PS Isolate
• Up to 150lbs – 1 Scoop
• 150 – 200lbs – 2 Scoops
• 200lbs and over – 2.5 Scoops

PHASE 2: TRICEPS

1    Combo Set- DB Flat Bench Tricep Extension into DB Close Grip Press: 4 sets, 10 combo reps
        
2a    Incline BB Press: 4 sets, 8-12 reps
2b    Metabolic Finisher- Flat Bench Dip Thrusts to failure
        
3a    Rope Pushdowns: 4 sets, 15 reps
3b    Rope Overhead Extensions: 4 sets, 10 reps
        
4a    Prone Flat Bench DB Kickbacks: 4 sets, 12-15 reps
4b    Metabolic Finisher- Alt Power Pushups off flat bench to failure

SUGGESTED SUPPLEMENTS: PHASE 2 STACK

L-CARNITINE – 1 Serving at 7am & 1 Serving at 7pm
VEXXUM – 1 Capsule at 7am
AMINOLINX – 1 Scoop during training

OPTIONAL ADDITIONS:
Pre-Workout: 1 Scoop of Mr. Hyde 30 minutes prior to training
Post-Workout Shake: PS Isolate
• Up to 150lbs – 1 Scoop
• 150 – 200lbs – 2 Scoops
• 200lbs and over – 2.5 Scoops

PHASE 2: BACK

1a    Combo Set- Seated Lat Row alt w/ Seated RD Pull using rope handles: 10 reps each
1b    Metabolic Finisher- Med Ball Slams: 10 reps
    
2    Combo Set- Fully Bentover T-Bar Row tri-sets adjusting hand position (wide over/close underhand/NG): 10 reps each grip
    
3a    Wide Pulldown “1-1/2’s”: 10-12 reps plus dropset
3b    Metabolic Finisher- DB Renegade Row: 10 reps each arm
    
4a    DB Pullover: 8-10 reps
4b    Chest Supp DB High Pulls: 12 reps
4c    Underhand BW Horizontal Rows: 10-12 reps
    
5    Plate Loaded Pulldown, neutral grip, alternating bilateral then unilateral: 10 reps

SUGGESTED SUPPLEMENTS: PHASE 2 STACK

L-CARNITINE – 1 Serving at 7am & 1 Serving at 7pm
VEXXUM – 1 Capsule at 7am
AMINOLINX – 1 Scoop during training

OPTIONAL ADDITIONS:

Pre-Workout: 1 Scoop of Mr. Hyde 30 minutes prior to training
Post-Workout Shake: PS Isolate
• Up to 150lbs – 1 Scoop
• 150 – 200lbs – 2 Scoops
• 200lbs and over – 2.5 Scoops

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