Building the Bikini Body Phase III
Alexander York Fitness
This is phase III of a scientifically backed program which will push you through four days of training and three days of active recovery.
Phase III will focus on tightening even more while growing arms, abs and booty. Continuous efforts on working all areas of your body to build the physique you aspire for. This phase will push you and demand the same discipline and persistence that was required of Phase I and II.
Phase III: 4 weeks
A
B1
Plank
3 x 30
B2
Bird Dog
3 x 00:30
C
Heel Elevated Olympic Squat
4 x 8
D
Single Leg RDL
4 x 20
E1
Back Extension With Rotation
12, 15, 20
E2
Lateral Box Jump
8, 10, 12
E3
Cable Pull Through
12, 15, 20
F
Glute Bridge
4 x 5
G
McGill Situps
3 x 8
H
DB Farmer's Carry
5 x 40
Conditioning
I
Tabata Something Else
Tabata Pull-up Tabata Push-up Tabata Sit-up (abmat) Tabata Air Squat The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
A1
Side Plank
3 x 30
A2
Superman
3 x 30
B
DB Shoulder Press
3 x 10
C1
DB Lateral Raise
3 x 8
C2
Pronated Front Delt Raise
3 x 8
D1
Barbell Row
4 x 8
D2
DB Bench Press
4 x 8
E
IYT
3 x 5
F
Seated Cable Row
8, 10, 12
G
Battle Rope Alternating Waves
10 x 20
A1
Abduction Machine
4 x 15
A2
Adduction Machine
4 x 15
B
Good Morning
5, 8, 10
C1
1 1/4 Front Squat
8, 10, 12
C2
Banded Hip Thrusts
12, 15, 20
C3
DB Front Rack Walking Lunge
12, 15, 20
D1
Wide Neutral Grip Seated Row
4 x 12
D2
Supinated Lat Pulldown
4 x 10
E
Tabata Medicine Ball Slams
10 x 2
A1
Seated Incline DB Curls
3 x 6
A2
Alternating DB Hammer Curl
3 x 12
A3
DB Bicep Curls
3 x 15
B
Cable Superman Curls
C1
Tricep Pushdown
12, 15, 20
C2
Barbell Push-Up
8, 10, 12
D
Calf Raise
3 x 12
E
Banded Dorsiflexion
5 x 20
F
Hollow Rock
4 x 12
G
Stairs
Alexander York
Since 2003 I have been training to perfect my athletic abilities as well as my physique. I spent years and hours using trial and error to find what seamlessly works to enhance my endurance, athleticism and strength while maintaining a well rounded lifestyle. By utilizing the newest scientifically backed research I am proud to proclaim that I have developed a system that demands results.
