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

Warm up

-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

smith machine

Or, you may prefer to do the incline press free weight as shown below

incline bench

Strength Set

-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

Triset

-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

weighted leg press

 

Or, you may prefer to use a leg press machine

machine leg press

Lower Abs

-3 sets on the captain chair for 10-12 reps (ideally to failure each set)

-Captain’s chair is shown below

lower abs

-you can do hanging leg raises instead if you don’t have access to a captain’s chair

hanging leg raises

(You may prefer to use the straps for hanging leg raises if you chose them over the captain’s chair for lower abs)

Cardio

-finish off your workout with 15 minutes of cardio of your choice.

Day 1 PDF

Click here to get started on day 2