Welcome to workout plan 2, and just workout plan 1, you follow this exact plan for 6 weeks, and get the 4 workouts in between Mon-Sun. Also, if you you want to hit the gym a little more often, can also do the 4 workouts in a row, take a day off, and then start all over again in a 4 on, 1 off rotation.
By following this workout plan, you agree to our medical disclaimer.
Workout plan 2
Day1: Chest, Calves, Lower abs, Cardio
-start off with 5 minutes of cardio of your choice
-move into some rotator cuff stretches, followed by some chest stretches
-warm-up set of 1/3 of your working weight for incline bench press for approximately 10 reps
-move into another set of rotator cuff stretches and then some chest stretches
-warm-up set of 2/3 of your working weight for incline bench press for approximately 10 reps
-take about a minute rest
You can do the incline press free on the smith machine
Or, you may prefer to do the incline press free weight as shown below
-3 working sets of incline bench press in the 5-8 rep range.
-take approximately 1-1 1/2 min rest in between sets
-immediately following your 3rd and final set, do 1 set of 1/2 your working weight of leg press calf raise, followed by a calf stretch.
-take about a minute to minute rest
-3 total sets of 10-12 reps
-flat dumbbell press + -leg press calf raise + peck deck
-take only 30-45 seconds rest in between sets.
You may like to do your calf raises on a plate loaded leg press
Or, you may prefer to use a leg press machine
-3 sets on the captain chair for 10-12 reps (ideally to failure each set)
-Captain’s chair is shown below
-you can do hanging leg raises instead if you don’t have access to a captain’s chair
(You may prefer to use the straps for hanging leg raises if you chose them over the captain’s chair for lower abs)
-finish off your workout with 15 minutes of cardio of your choice.
Click here to get started on day 2