Orion Strength
Functional Fitness, Personal Training, General Fitness, Field Sports, Strength & Conditioning, BodybuildingWelcome to the last Accumulation phase of Break Bod, Season 2. This phase utilizes a method called “Post-Exhaustion.”
You will be performing supersets with the same muscle group, to completely EXHAUST those muscle fibers. This program pairs complex lifts, like Bench Press, with isolation lifts, like DB Flys.
Once again, the pump will be massive. So you may find yourself adjusting the weights as you get used to it. By week 2, you should have a good idea of what to use.
Also, on the Upper Body days, you’ll see 4 exercises in the A-Series. You’ll do them all in a row, just like any other supersets. For example, Day 1 will look like this:
A1. Incline Bench Press, rest 10 seconds
A2. Incline DB Flys, rest 90 seconds
A3. Neutral Chin Ups, rest 10 seconds
A4. DB Pullover, rest 90 seconds
….and repeat for 5 sets.
The two conditioning days include sprint intervals followed by aerobic cardio. Note that each week the volume of the conditioning increases a little.
If necessary, review the video on the main Team page for a refresher on how to read the rep/tempo/rest notation. Post questions and comments on the Team Feed.
Have fun, stay hungry, and get after your new PHYSIQUE.
Features7 sessions per week
Must use App app to view and log training
Program Training
A1
Incline Bench Press
5 x 8
A2
DB Pullover - neutral grip
5 x 12
A3
Chin Up - neutral grip
5 x 8
A4
30 degree Incline DB Fly - pronated grip
5 x 12
B1
Bent Over DB Row
4 x 15
B2
DB Bench Press - neutral grip
4 x 15
A1
Backward Sled Drag
5 x 60
A2
Back Squat
5 x 8
B1
DB Kickstand RDL
4 x 12
B2
Front Foot Elevated Split Squat - DB
4 x 12
C
Seated Calf Raise
3 x 20
A
Sprint
B
Cardio
A1
Chin-Up
5 x 8
A2
45 Degree Incline DB Curl - supinated
5 x 12
A3
Lying DB Tricep Extension
5 x 12
A4
Close Grip Bench Press
5 x 8
B1
Seated DB Lateral Raise
5 x 12
B2
Seated Arnold Press
5 x 8
A1
Back Extension - Horizontal
5 x 15
A2
Glute Ham Raise
5 x 8
B1
DB Rear Foot Elevated Split Squat
4 x 8
B2
BB Glute Bridge - Bench
4 x 10
C
1-Leg Standing Calf Raise
3 x 12
A
Sprint
B
Cardio
A
Rest
