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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.