Monday, March 14, 2011

Ok everyone If you have tried the Heavy 9's Phase 1 strength portion. You are ready for phase 2 which is the 4 week off period from the strength phase.

So lets not waste anymore time and get you to the goods!

What we are going for here in this phase is volume and stimulating as much muscle as we can each and every workout. This does not mean we arent going heavy, you still want to keep the weights heavy for the number of reps you are performing. Keep the weights heavy will help keep the density and size of the muscle full and strong for the next strength phase of the heavy 9's.
The workout is set up for cluster sets or "super sets", the same color exercises are meant to be done back to back with as little rest as possible. You will rest for 60 seconds at the end of each set. 

Now for the workouts!


Workout A
Exercise
Set 1
Set 2
Set 3
Set 4
Low incline DB Press
X15
X12
X8
X8
Face Pulls w/ rope
X20
X20
X20
X20
Rest 60 seconds




DB Seated Military Press
X15
X12
X8
X8
Cable Fly’s
X20
X20
X20
X20
Rest 60 seconds




Flat Smith machine press
X8
X8
X8
X8
Seated Lateral Raises
X12
X12
X12
X12
Rest 60 seconds




Incline push-ups
X15
X15
X15
X15
BB Upright rows
X8
X8
X8
X8
Rest 60 seconds





Workout B

Exercise
Set 1
Set 2
Set 3
Set 4
BB Squats
X15
X12
X8
X8
Leg Curls  
X20
X20
X20
X20
Rest 60 seconds




Front Squats
X15
X12
X8
X8
Leg Ext
X20
X20
X20
X20
Rest 60 seconds




Deadlifts
X8
X8
X8
X8
Rest 90 seconds



 


Workout C



Exercise
Set 1
Set 2
Set 3
Set 4
Seated Rows
X15
X12
X8
X8
DB Shrugs
X20
X20
X20
X20
Rest 60 seconds




Wide Grip Pulldowns
X15
X12
X8
X8
Straight arm pulldowns  
X20
X20
X20
X20
Rest 60 seconds




DB Rows
X8
X8
X8
X8
BB Behind back shrugs
X12
X12
X12
X12
Rest 60 seconds




Pull ups
X8
X8
X8
X8
Rest 60 seconds






Workout D
Exercise
Set 1
Set 2
Set 3
Set 4

Low Cable Curls  
X15
X12
X8
X8
Short Bar
Resistance Band Push downs
X20
X20
X20
X20
Quick Reps
Rest 60 seconds





Cable Press downs
X15
X12
X8
X8
Short Bar
Resistance Band curls
X20
X20
X20
X20
Quick Reps
Rest 60 seconds





Seated DB Curls
X8
X8
X8
X8

Bench Dips
X12
X12
X12
X12

Rest 60 seconds





BB Curls
X8
X8
X8
X8

Rest 60 seconds






These are the workouts for the first 2 weeks of phase 2 of the heavy 9's program. The next post to follow will be the next 2 weeks of workouts! 


Stay tuned for the next 2 weeks of heavy 9 training!!



Heath Ellenberger

Creator of Heavy 9 protocol

Owner Xtreme Performance Training

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