Started the PHAT method of this week and here is how its gone so far. there are 2-3 warmup sets per execrise I just didnt list them. MOnday and Tuesday Power lifting style days. and Wed,THurs,Friday are bodybuilding style hypertrophy
MONDAY UPPER BODY
Barbell BPRESS
SET 1 225 x5
SET 2 255 x5
SET 3 265 x5
SET4 270 x5
SET 5 275 x 3x1
Barbell Row
SET 1 185 x5
SET 2 225 x5
SET 3 245 x5
SET4 265 x5
SET 5 275 x5
Military press smith
SET 1 185 x5
SET 2 205 x5
SET 3 210 x5
SET4 225 x5
SET 5 225
Barbell Shrug
SET 1 225 x5
SET 2 275 x5
SET 3 315 x5
SET4 365 x5
SET 5 385 x5
TUESDAY
Back Squat 5 REPS
SET 1 225
SET 2 255
SET 3 275
SET4 315
SET 5 375x2
Stiff LEG DL
SET 1 225
SET 2 275
SET 3 315
SET4 315
SET 5 405*2
STANDING CALVE smith machine
SET 1 90
SET 2 180
SET 3 270
SET4 360
SET 5 400
ABS
Wednesday
15MIN LOW CARDIO AND 15 ALL OUT SPRINTS WALK BACK AND REPEAT 100YARDS
Thursday Chest/arms
| 8-12REPS | |
| 3 WARM UP | 35*40-70 |
| SET 1 | 70 |
| SET 2 | 80 |
| SET 3 | 95*8 |
| BB CLOSE GRIP BENCH | |
| 3 wARM UP | 115-135 |
| SET 1 | 185 |
| SET 2 | 205 |
| SET 3 | 225*8 |
| DB FLAT BENCH | |
| SET 1 | 90 |
| SET 2 | 105 |
| 110*10 | |
| PREACHER CURLS SS WITH3 WARM UP | |
| 50 | |
| SET 1 | 70 |
| SET 2 | 80 |
| SET 3 | 90 |
| STANDING FRENCH PRESS | |
| 3 warm up | 50 |
| SET 1 | 60 |
| SET 2 | 70 |
| SET 3 | 90 |
| PUSH DOWNS SS WITH | |
| SET 1 | 80 |
| SET 2 | 150 |
| SET 3 | 225 |
| DB HAMMER CURLES | |
| SET 1 | 60 |
| SET 2 | 65 |
| SET 3 | 70*10 |
| CABLE CROSSOVERS | |
| SET 1 | 60 |
| SET 2 | 80 |
| SET 3 | 100*8 |
| Machine curl SS with next | |
| SET 1 | 25 |
| SET 2 | 35 |
| SET 3 | 45*8 |
| MACHINE DIPS | |
| SET 1 | 150 |
| SET 2 | 180 |
| SET 3 | all |
friday back\shoulders
| hammer SHOULDER PRESS SS | 8-12REPS |
| 2-warmup | 90 |
| SET 1 | 180 |
| SET 2 | 230 |
| SET 3 | 270*8 |
| BB FRONT RAISES | |
| SET 1 | 20 |
| SET 2 | 30 |
| SET 3 | 40 |
| DB ONE ARM ROW SS WITH | |
| SET 1 | 80 |
| SET 2 | 100 |
| SET 3 | 120*8 |
| DB ARNOLD PRESS | |
| SET 1 | 35 |
| SET 2 | 40 |
| SET 3 | 60*8 |
| LAT PULLDOWNS W GRIP SS WITH | |
| SET 1 | 180 |
| SET 2 | 200 |
| DB SHRUGS | 10-15 REPS |
SET 1 |
80 |
SET 2 |
105*15 |
LAT PULLDOWNS C GRIP SS WITH |
8-12REPS |
SET 1 |
180 |
SET 2 |
180*12 |
DB UPRIGHT ROW cables |
10-15 REPS |
S 1 |
60 |
SET 2 |
70 |
TBAR ROW |
8-12REPS |
SET 1 |
90 |
SET 2 |
pretty spent after todays back and shoulder
MARCOS SO FAR HAVE BEEN A STEADY INCREASE 265/320/55.
