PHASE 2!
We are officially in phase 2 of the cycle. You will notice the changes in the weekly workouts (no more “total body” push and pull). It will be switching to strictly lower body or upper body work.

As far as diet goes, we have changed the layout for the 2nd phase. For this phase the diet is meant to be held to a strict standard. All the meals are already laid out and printed for everyone to copy to have a higher likelihood for success. You can pick up a copy in the lobby. Diet is as important if not more important than the physical work of this cycle. Please do your best to stick with it.

A.
3 sets: (45-60 sec rest between sets)
8 Sumo Deadlift* Strict pull up until failure

B.
3 sets: (45-60 sec rest between sets)
12 BB Bent over row (supinated grip)* 12 BB Bent over row (pronated grip)

C.
3 sets: (45-60 sec rest between set)
12 DB bench pullovers * 10 single arm DB Row

D.
3 sets: (45-60 sec rest between sets)
12 BB drag curls * 16 bent over DB flys * 16 Alt Cross body hammer curl