Building the Classic Physique Phase II
Alexander York Fitness
This is phase II of a five day a week high volume backed program that will allow you to focus on gaining lean tissue in areas to help achieve the aesthetics of a classic physique. While gaining lean mass, you will also strip away unwanted fluff to begin working towards creating the Classic Physique.
Hard work, determination and persistence will be required from this program to demand optimal results. Don't wait to achieve the body of your dreams.
Phase II: 4 weeks
A1
Plank
3 x 30
A2
Bird Dog
3 x 30
B
DB Bulgarian Split Squat (back foot elevated)
20, 15, 12, 10, 8, 5
C1
Hack Squat
3 x 15
C2
Kneeling Quad Stretch to Lockout
3 x 10
D1
BFR 3 Way Leg Curl
3 x 15
D2
Standing Hamstring Isolated Contraction
3 x 15
E1
Abduction Machine
3 x 12
E2
Adduction Machine
3 x 12
F1
BFR Standing Calf Raises with Low Double Contraction
3 x 10
F2
BFR Banded Dorsi Flexion
3 x 15
G
Light High Handle Sled Sprint
6 x 60
A1
Side Plank
3 x 30
A2
Superman
3 x 30
B
Incline Bench Press
20, 15, 12, 10, 8, 5
C1
Decline BB Bench Press W/ Hanging Kettle Bells
3 x 20
C2
Feet Elevated Push-Up
3 x 10
D1
Dumbbell Fly Pronate to Supinate
20, 15, 12
D2
Reverse Grip Banded Decline Pushups
E
Decline Cable Fly
F
SINGLE ARM SUPINATED TRICEP PULLDOWN
3 x 15
G
Battle Rope Alternating Waves
A
Sumo Deadlift
8, 8, 5, 3
B1
Supinated Lat Pulldown
3 x 8
B2
Pronated Close Grip Lat Pull Down Face Away
3 x 8
C
Seated Pronated Cable Row to Sternum
12, 10, 8, 20
D
Wide Grip Pull Ups
E1
Supinated Grip Barbell Row
12, 10, 8, 20
E2
Close Grip Supinated Pullups
4 x 6
F
Standing Eccentric Barbell Curls
3 x 15
G
Dumbbell Wrist Flexion and Extension
4 x 12
H
Burpee Challenge
A
Shoulder Press
B
High Incline Machine Press
20, 15, 12, 10, 8
C
Pronated Front Delt Raise
D
Lateral Delt Raise
E
Pronated Posterior Delt Raise
F
Slightly Bent Over Reverse Grip Dumbbell Shrug
G
IYT
3 x 10
H
Sled Drag
6 x 60
A
Decline BB Bench Press
B1
Supinated Cable Tricep Pull Down
20, 15, 12, 10, 8
B2
45 Degree Dumbbell Spider Curl
4 x 12
C1
DB Rolling Tricep Extensions
15, 12, 10
C2
45 Degree Hammer Spider Curl
15, 12, 10
D1
Supinated Dumbbell Kickback
3 x 12
D2
Fat Grip Supinated Curls with Static Hold
3 x 12
E
BFR Dumbbell Concentration Supinated Curls
3 x 8
F
Hands Elevated Close Grip Banded Pushups
G
Seated Single Leg Calf Raises
3 x 15
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.
