silles
06-24-2003, 09:11 PM
OVT Phase II
Day 1: Chest and back
A1. Low incline dumbbell press
5 reps with 80-85% of your max
201 tempo
A2. Low incline dumbbell flies
5 reps with 60-65% of your max
803 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. Weighted Dips
5 reps with 75-80% of your max
201 tempo
B2. Flat dumbbell flies
5 reps with 55-60% of your max
803 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Pullover (machine or barbell)
5 reps with 80-85% of your max
201 tempo
C2. 1 arm seated cable rowing
5 reps with 60-65% of your max
803 tempo
Repeat superset C. 5 times with 120 seconds of rest.
D1. T-bar rowing
5 reps with 75-80% of your max
201 tempo
D2. Seated cable rowing to abdomen
5 reps with 55-60% of your max
803 tempo
Repeat superset D. 5 times with 120 seconds of rest.
Day 2: Leg and abs
A1. Back squat
5 reps with 80-85% of your max
201 tempo
A2. Step-ups
5 reps/leg with 60-65% of your max
302 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. Natural glute-ham raise
5 reps
As controlled as possible
B2. Leg curl (feet inwards)
5 reps with 55-60% of your max
803 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Deadlift
5 reps with 80-85% of your max
201 tempo
C2. 1 leg deadlift
5 reps/leg with 60-65% of your max
803 tempo
Repeat superset C. 5 times with 120 seconds of rest.
Abs are done according to individual preferences.
Day 4: Biceps and Triceps
A1. Standing EZ bar curl
5 reps with 80-85% of your max
201 tempo
A2. Zottman curl
5 reps with 60-65% of your max
803 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. Scott bench curl
5 reps with 75-80% of your max
201 tempo
B2. 1 arm cable curl
5 reps with 55-60% of your max
803 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Overhead rope triceps extension
5 reps with 80-85% of your max
201 tempo
C2. 1 arm cable triceps pushdown
5 reps with 60-65% of your max
803 tempo
Repeat superset C. 5 times with 120 seconds of rest.
D1. Barbell lying triceps extension
5 reps with 75-80% of your max
201 tempo
D2. Lying dumbbell triceps extension
5 reps with 55-60% of your max
803 tempo
Repeat superset D. 5 times with 120 seconds of rest.
Day 6: Anterior/medial deltoid and posterior deltoid
A1. Push press
5 reps with 80-85% of your max
201 tempo
A2. 1 arm cable lateral raise
5 reps with 60-65% of your max
803 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. Standing dumbbell shoulder press
5 reps with 75-80% of your max
201 tempo
B2. Standing plate front raise
5 reps with 55-60% of your max
803 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Seated cable row to the neck
5 reps with 80-85% of your max
201 tempo
C2. Bent over lateral raises
5 reps with 60-65% of your max
803 tempo
Repeat superset C. 5 times with 120 seconds of rest.
Day 1: Chest and back
A1. Low incline dumbbell press
5 reps with 80-85% of your max
201 tempo
A2. Low incline dumbbell flies
5 reps with 60-65% of your max
803 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. Weighted Dips
5 reps with 75-80% of your max
201 tempo
B2. Flat dumbbell flies
5 reps with 55-60% of your max
803 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Pullover (machine or barbell)
5 reps with 80-85% of your max
201 tempo
C2. 1 arm seated cable rowing
5 reps with 60-65% of your max
803 tempo
Repeat superset C. 5 times with 120 seconds of rest.
D1. T-bar rowing
5 reps with 75-80% of your max
201 tempo
D2. Seated cable rowing to abdomen
5 reps with 55-60% of your max
803 tempo
Repeat superset D. 5 times with 120 seconds of rest.
Day 2: Leg and abs
A1. Back squat
5 reps with 80-85% of your max
201 tempo
A2. Step-ups
5 reps/leg with 60-65% of your max
302 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. Natural glute-ham raise
5 reps
As controlled as possible
B2. Leg curl (feet inwards)
5 reps with 55-60% of your max
803 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Deadlift
5 reps with 80-85% of your max
201 tempo
C2. 1 leg deadlift
5 reps/leg with 60-65% of your max
803 tempo
Repeat superset C. 5 times with 120 seconds of rest.
Abs are done according to individual preferences.
Day 4: Biceps and Triceps
A1. Standing EZ bar curl
5 reps with 80-85% of your max
201 tempo
A2. Zottman curl
5 reps with 60-65% of your max
803 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. Scott bench curl
5 reps with 75-80% of your max
201 tempo
B2. 1 arm cable curl
5 reps with 55-60% of your max
803 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Overhead rope triceps extension
5 reps with 80-85% of your max
201 tempo
C2. 1 arm cable triceps pushdown
5 reps with 60-65% of your max
803 tempo
Repeat superset C. 5 times with 120 seconds of rest.
D1. Barbell lying triceps extension
5 reps with 75-80% of your max
201 tempo
D2. Lying dumbbell triceps extension
5 reps with 55-60% of your max
803 tempo
Repeat superset D. 5 times with 120 seconds of rest.
Day 6: Anterior/medial deltoid and posterior deltoid
A1. Push press
5 reps with 80-85% of your max
201 tempo
A2. 1 arm cable lateral raise
5 reps with 60-65% of your max
803 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. Standing dumbbell shoulder press
5 reps with 75-80% of your max
201 tempo
B2. Standing plate front raise
5 reps with 55-60% of your max
803 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Seated cable row to the neck
5 reps with 80-85% of your max
201 tempo
C2. Bent over lateral raises
5 reps with 60-65% of your max
803 tempo
Repeat superset C. 5 times with 120 seconds of rest.