WORKOUT 1
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TRI-SET A
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SQUATS
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3 X 5-8
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DUMBBELL INCLINE PRESS
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3 X 8-12
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UPRIGHT ROWING
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3 X 15-20
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TRI-SET B
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PULL UPS
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3 X 5-8
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DUMBBELL CURLS
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3 X 8-12
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FLYES
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3 X 15-20
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WORKOUT 2
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TRI-SET A
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DEADLIFT
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3 X 5-8
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CALF RAISES
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3 X 8-12
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SIDE LATERAL RAISES
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3 X 15-20
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TRI-SET B
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DUMBBELL SHOULDER PRESS
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3 X 5-8
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LUNGES
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3 X 8-12
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TRICEP PUSHDOWNS
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3 X 15-20
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The Exercises
Some of the exercises that you will be using in your PHA training phase are familiar to you from your Phase One program. In this section we outline the proper technique for those that are not.
Dumbbell Incline Press
If the incline bench you are using is adjustable, set it to a very steep angle (no more than 30 degrees from vertical). The steep angle focuses the exercise on the uppermost section of the pecs. Bring the dumbbells up to your chest level. In the starting position the weights should be resting against your shoulders.
Press the dumbbells up, using the pecs to pull the arm up and cross the chest. Following this path makes the exercise more stable and puts minimum emphasis on the main synergist, the triceps. Keep your back flat against the bench as you lift.
At the top of the movement, hunch your shoulders forward and up to unsure that you get complete pec stimulation. Lower the dumbbells back to the starting point. At the bottom of the movement, feel for a stretch in the delts and pecs.
Upright Row
If you have access to a pulley machine, use it for this exercise. Otherwise a barbell will do.
Hold the barbell or pulley bar in the middle, palms down, hands touching one another. Stand directly above the pulley, if possible. Pull straight up until your arms are at shoulder level. Keep the bar close to the body. If you pull up with the bar away from the body, the exercise focuses on the anterior delt only. Hold for a second and then lower and repeat.
Dumbbell Curls
Begin with a dumbbell in each hand, palms facing back. You can increase your stability and decrease general strain during the exercise by performing the movement leaning against a bench with your knees slightly bent.
Think of the exercise as a combination of two movements that must be smoothly integrated. First, supination of the forearm. This is simply rotating the forearm so your palm, which begins facing backward, ends up facing forward.
Second, a curl. Proper curling form is not obvious, nor is it what the body naturally does, if given a chance. The natural tendency with any exercise is to do as little work as possible. When doing curls, for example, your body adjusts to the position of greatest mechanical advantage, taking as much strain off your biceps as possible – not at all what you want to develop your biceps.
To maximize the work done by your biceps during any curl you must make sure that your elbows remain in close to the body. Moving the elbow away from the body takes most of the strain off the biceps and puts possibly damaging stress on the elbows. You should also keep your elbow slightly in front of you during the curl. The natural tendency is to let the elbow move next to the body – or worse, behind the body – as you raise the weight. This also takes the strain off the body.
When performing a supinated curl, both the supination of the forearm and the curling motion should occur simultaneously. The supination should not happen all at once. Try to rotate the forearm smoothly throughout the entire curling motion. Remember to bring your elbow in front of you to ensure maximum action of the long head of the bicep, which flees the shoulder as well as the elbow.
Lean into the curl at the top to keep tension on the biceps.
On the way down it is important to exactly reverse the movement performed on the way up.
Flyes
Lie face up on a flat bench. Rest your feet on the end of the bench to prevent your back from arching during the exercise. Grasp a dumbbell in each hand and extend your hands straight up, palms facing each other. Your elbows should not be bent.
Lower the weights to each side to just below the level of the bench. The weights – and your arms – should remain perpendicular to your body through your shoulders. Feel for the stretch across the midline of the pecs. Your arms should end up at right angles to your body. To minimize potentially harmful strain on your biceps and elbows, your elbows should be slightly bent at the bottom of the motion, with your arms above bench level.
Moving in the largest arc possible, bring the weights back up to the starting position. Keep your arms within the ideal plane. Do not increase the bend in the elbows. If you do, the emphasis will shift from the pecs to the triceps. At the peak of the movement, your shoulders should come up off the bench slightly as you bring the weights together.
Concentrate on feeling the exercise across your chest and not in your shoulders.
Calf Raises
Stand with your toes on the block of a standing calf raise machine, your heels extending out into space. Hook your shoulders under the pads and straighten your legs, lifting the weight clear of the support. Lower your heels as far as possible toward the floor, keeping your knees slightly bent throughout the movement in order to work the lower area of the calves as well as the upper area, and feeling the calf muscles stretch to the maximum. From the bottom of the movement, come up on your toes as far as possible. The weight should be heavy enough to exercise the calves, but not so heavy that you cannot come all the way up for most of your repetitions.
Side Lateral Raises
Hold two dumbbells, one in each hand, at your sides, palms facing your sides. Lift the weights out to the side, pretending that, instead of dumbbells, you have pitchers of water in each hand and that you are going to water some plants up at shoulder level.
Allow your elbows to bend and your forearms to drive slightly forward out of the ideal plane. As you reach the top of the movement, rotate your shoulders forward so the front plates of the dumbbells are slightly lower than the rear plates – just as if you were pouring water. This will raise your elbows slightly. The rotation should come from your shoulders, not your wrists or arms.
The pouring motion positions the lateral deltoid to take the brunt of the strain. If you don’t pour, the Anterior Deltoid helps out too much, decreasing the efficiency of the exercise.
Dumbbell Shoulder Press
Sitting on a bench, hold one dumbbell in each hand at shoulder height, elbows out to the side, palms facing forward. Lift the dumbbells straight up until they touch at the top, then lower them again as far as possible. You will find that you are able to both raise and lower the dumbbells farther than you can a barbell, although the need to control two weights independently means that you are lifting slightly less poundage.
Lunges
Stand with your feet hip-width apart, and hold two dumbbells at your sides. Take a bold stride forward, far enough so that your front thigh ends up parallel to the floor with your knees over (but not past) your toes. Quickly push back up to the starting position. Alternate legs, counting both legs as one rep.
Triceps Pushdowns
Hook a short bar to an overhead cable and pulley, stand close to the bar and grasp it with an overhand grip, hands about 10 inches apart. Keep your elbows locked in close to your body and stationary. Keep your whole body steady – don’t lean forward to press down with your body weight.
Press the bar down as far as possible, locking out your arms and feeling the triceps fully contracting. Release and let the bar come up as far as possible without moving the elbows. For variety, you can vary your grip, the type of bar you use, how close you stand to the bar, or the width between your hands.
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