Building the Classic Physique Phase III
Alexander York Fitness
This is phase III 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 III: 4 weeks
A1
Plank
3 x 30
A2
Bird Dog
B
20 Second Front Squat Clusters
3 x 15
C1
BFR Romanian Deadlift with Toes Elevated
3 x 15
C2
BFR Lying Leg Curl
3 x 10
D1
Sissy Squat
3 x 15
D2
Leg Extension
3 x 3
E1
Abduction Machine
3 x 20
E2
Adduction Machine
3 x 20
F1
Standing Calf Raises
3 x 15
F2
Banded Dorsiflexion
3 x 15
G
Sled Push
1 x 20
A1
Side Plank
3 x 30
A2
Superman
3 x 30
B
Decline BB Bench Press
20, 15, 12, 10, 8, 5
C1
Incline Bench Press
3 x 20
C2
Hands Elevated Close Grip Pushups
3 x 10
D1
Single Arm Pronated Dumbbell Fly
20, 15, 12
D2
Plank to Tricep Extension
E
Incline Cable Fly
F
Single Arm Overhead Dumbbell Tricep Extension
3 x 15
Conditioning
G
Tabata Something Else
(MEDICINE BALL SLAMS & BATTLE ROPES) The Tabata interval is 20 secs of work followed by 10 secs of rest for 18 intervals. •ALL OUT WAR FOR 20 SECONDS (MAX EFFORT) •REST FOR 10 SECONDS •CONTROLLED DEEP BREATHS TO LOWER HEART RATE DURING REST •REPEAT •JUMP AS YOU CAN BRINGING THE BALL OR ROPES OVER HEAD •ON THE WAY DOWN CONTRACT THROUGH THE ABDOMEN AND SLAM THE BALL OR ROPES AS HARD AS YOU POSSIBLY CAN Tabata score is the total reps performed in all of the intervals.
A
Deficit Medium Stance Sumo Deadlift
8, 8, 5, 3
B1
Lat Pulldown
3 x 8
B2
Lat Pulldown Face Away
3 x 8
C
Dumbbell Dead Stop Pronated Rows
12, 10, 8, 20
D
Wide Grip Neutral Grip Rows /High Double Contraction
3 x 15
E1
Straight Arm Pulldown
E2
Reverse Flys
F
Single Arm Eccentric BB Scott Curls
G
Standing Cable Wrist Flexion and Extension
4 x 12
H
Rower
3 x 500
I
HIIT Stair Master
A
STANDING BARBELL SHOULDER PRESS W/ KETTLEBELLS HANGING FROM BANDS
1:30, 1:00, 0:45
B
Pronated Front Delt Raise
C
Lateral Delt Raise
D
Pronated Posterior Delt Raise
E
45 Degree Barbell Shrugs
5 x 15
F1
Cable Internal Rotation
3 x 12
F2
Cable External Rotation
3 x 12
G
I,Y,T’,W’S AND SKIERS
3 x 10
Conditioning
H
Tabata Something Else
HOLLOW BODY ROCKS, MCGILL SITUPS, JUMPING JACKS 20 SEC ON 10 SEC OFF (16 ROUNDS EACH) 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. •(HOLLOW BODY ROCK) THINK BANANA AND SMALL ROCKS BACK AND FORTH •(MCGILL SITUPS) ON YOUR BACK WITH YOUR HAND STACKED UNDER YOUR LOWER BACK, ONE LEG STRAIGHT, ONE LEG BENT, CONTRACT YOUR ABDOMEN AND ELEVATE YOUR TORSO 2-4 INCHES OFF THE GROUND TOWARDS THE CEILING •(JUMPING JACK) REACH AWAY AND SWEEP THE ARMS AS FAR AWAY FORM THE BODY AS POSSIBLE.
A
Incline Close Grip Barbell Bench Press
B1
JM Press
20, 15, 12, 10, 8
B2
Zottman Curl
5 x 12
C1
Dip
15, 12, 10
C2
Close Grip Easy Bar Preacher Curls
15, 12, 10
D1
Neutral Grip DB Kickback
3 x 12
D2
Fat Grip Reverse Curls
3 x 12
E
BFR 1 ARM DUMBBELL CONCENTRATION HAMMER CURLS FOLLOWED WITH SUPINATED CURLS
3 x 8
F
Cable Superman Curls
G
BFR STANDING CALF RAISES
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.
