Physiology and Anatome

Physiology

Workouts 1, 2, 3

Monday/Wednesday/Friday

MUSCLE GROUP EXERCISE SETS REPS

Chest Dumbbell Bench Press 3 8,10,12

Back Lat Pulldown 3 8,10,12

Shoulders Dumbbell Overhead Press 3 8,10,12

Quads Leg Press 3 8,10,12

Hamstrings Lying Leg Curl 3 8,10,12

Triceps Rope Pressdown 3 8,10,12

Biceps Barbell Curl 3 8,10,12

Calves Standing Calf raise 3 8,10,12

Abs Crunch 3 15

WEEK 2: SPLIT DECISION

You’re only a week into the program, yet you’ll begin to train different bodyparts on different days with a two-day training split (meaning the entire body is trained over the course of two days, rather than one as in the first week). You’ll train a total of four days this week; the split includes two upper-body days (Monday and Thursday) and two lower-body days (Tuesday and Friday), and each bodypart is trained twice. Wednesday, Saturday and Sunday will be your recovery days.

Several exercises from Week 1 are carried over to Week 2, but one move is added to each bodypart routine — with the exception of abs — so you can train all muscle groups more completely from multiple angles. Chest, for example, includes two exercises: One is a compound movement (dumbbell bench press) that involves multiple joints (both the shoulder and elbow) to work the largest amount of muscle possible, and the other is an isolation exercise (dumbbell flye) that involves only one joint (shoulder) and targets the pecs to a greater extent. (When doing presses for chest, the deltoids and triceps are involved to a degree, meaning presses don’t isolate the pecs as much as flyes do.)

You’ll again employ a reverse pyramid scheme of reps, though in Week 2 you’ll go slightly higher in reps (15) on your third set of each exercise. Fifteen reps may be just outside the ideal muscle-building range, but these sets will help you increase muscular endurance to provide a solid foundation on which to build size and strength going forward.

Two-Day Split (Upper Body, Lower...