Total Body Strength (Phase 2)

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

TBS, Total Body Strength, is a 3-day, total body, intermediate-level, strength training session. This is phase two. The program targets the full body. Two sessions will focus on your upper body while one session will emphasize your legs and core. Have fun.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Friday
Monday
Wednesday

Workout 1: Legs & Core 5 exercises, 37 mins

Barbell Squat	4x10,8,8,6 reps	rest: 90s
Dumbbell Step Ups	3x8,6,6 reps	rest: 60s
Dumbbell Rear Lunge	3x8 reps	rest: 60s
Knee Hip Raise On Parallel Bars	3x12,10,8 reps	rest: 30s
Cable Wood Chops	3x10,8,6 reps	rest: 30s

Workout 2 10 exercises, 1 hr 18 mins

Rowing	0x0 reps • 180s	rest: 30s
Wide Grip Lat Pulldown	4x12 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Barbell Bench Press	4x12 reps	rest: 90s
Barbell Incline Bench Press	4x8 reps	rest: 90s
Dumbbell Shoulder Shrug	5x8 reps	rest: 20s
Dumbbell Concentration Curls	5x8 reps	rest: 20s
Barbell Shoulder Press	4x8 reps	rest: 60s
Weighted Crunches	3x15 reps	rest: 30s
Decline Bench Weighted Twist	3x15 reps	rest: 30s

Workout 3 11 exercises, 1 hr 30 mins

Rowing	0x0 reps • 240s	rest: 30s
Barbell Deadlift	3x12,10,8 reps	rest: 90s
Wide Grip Lat Pulldown	3x12,10,8 reps	rest: 60s
Cable Seated Row	3x12,10,8 reps	rest: 60s
Barbell Bench Press	3x12,10,8 reps	rest: 90s
Barbell Incline Bench Press	3x12,10,8 reps	rest: 90s
Dumbbell Shoulder Shrug	4x10 reps	rest: 60s
Dumbbell Concentration Curls	4x12 reps	rest: 60s
Barbell Shoulder Press	5x12,10,8 reps	rest: 60s
Weighted Crunches	3x12 reps	rest: 30s
Decline Bench Weighted Twist	3x12 reps	rest: 30s