Phase 2 - Building the body you want

The next phase was one of more refined gym styled work outs with rigorous reps and sets. Our set up was targeted, so you can make your regime targeted to what you are aiming for too.

Phase 2 – 2 months

The next step, as my pupil had decided to join a gym, was to start targeting the three areas that the build was leading up to. Shoulders, ass and abs!

Still jogging twice a week, but now the beach and park were replaced by a Glutes day, shoulder day and abs day!

Glutes Day, weighted walking lunges, squats (proper ones in a squat rack), glute bridge and prisoner squats.

Shoulder day – Arnold presses, seated overhead press, deltoid fly’s, overhead dumbbell laterals, cable pulls.

Abs day – Plank holds, Russian twists, fit ball crunches, captain’s chairs leg raises and side bends.

All of these exercises were completed in varying reps from 8 to 15 (depending on weight used) for 4 sets. Maximum of 1 minute rests and moving swiftly from one exercise to another.

 

Arnold Press

Glute Bridge Hold

Russian twist

Rear delt fly's

Cable pulls

Prisoner Squat

Walking lunges

Captains chair

You could do a lot of this stuff at home in your backyard with a bit of simple equipment. But having the gym at your disposal really helps so that you can easily increase the weights or jump from one piece of equipment to the other.

As for food at phase 2, the alcohol was cut down to very minimal and we were starting to tailor the food intake to adjust for more energy being used, so the serving sizes actually went up just a little in some meals.