RTR Size: Phase 2
RTR Performance
BodybuildingIsolation activation/pre-fatigue (4 weeks) uses the pre-fatigue method to help improve the mind-muscle connection when performing big compound movements. You will become better at contracting the proper muscle groups against resistance rather than simply lifting the weight.
A1
Seated Lateral Raise
15, 15, 12, 12
A2
Seated Dumbbell Shoulder Press
10, 10, 8, 8
B1
Close Grip Push-Up
15, 15, 12, 12
B2
Close Grip Bench Press
10, 10, 8, 8
C1
DB Y Raise
15, 15, 12, 12
C2
DB Shrug
10, 10, 8, 8
D
Russian Twist
3 x 25
A1
Leg Extension
15, 15, 12, 12
A2
1 1/4 Squat
10, 10, 8, 8
B1
Lying Leg Curl
15, 15, 12, 12
B2
Wide Stance RDL
10, 10, 8, 8
C
Calf Raise Series
2 x 25
D
Plank
2:00, 1:30
A
Cardio
1 x 40:00
B
Banded Hip Mob (Couch Stretch)
1 x 2:00
C
Banded Hip Mobility (Pigeon Pose)
1 x 2:00
D
Flexibility/Mobility Routine
A1
Cable Pullover
15, 15, 12, 12
A2
Pull-Up
10, 10, 8, 8
B1
Seated Cable Row (Wide Grip)
15, 15, 12, 12
B2
Chest-Supported DB Row
10, 10, 8, 8
C1
Band Pull-Apart
15, 15, 12, 12
C2
Rear Delt Fly
10, 10, 8, 8
D
Crunches
3 x 25
A1
Deficit Push-up
15, 15, 12, 12
A2
Dumbbell Incline Press
10, 10, 8, 8
B1
Cable Fly
15, 15, 12, 12
B2
Dumbbell Feet Up Bench Press
10, 10, 8, 8
C1
Hammer Curl
15, 15, 12, 12
C2
Dumbbell Curl | Hold one Curl one
10, 10, 8, 8
D
Roman Chair Leg Raises
3 x 20
Dontae Burks
Bachelors of Science. Personal Trainer. CF-L1. Former Collegiate Athlete
