Ad Astra Nutrition and Fitness
BodybuildingPhase II
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Heroic Warm-up
For Completion
B
Goblet Squat Heel Elevated
3 x 8
C
Glute Focused Bulgarian Split Squat
3 x 8
D
EZ Bar Row
3 x 8
E
DB Bench Press
3 x 8
F
Side Lateral Raise
3 x 8
G
Dumbbell Front Raise
3 x 8
Conditioning
H
Box Jump, Curtsy Lunge, Glute Bridge
2 Sets Each short rests between exercises, 1 min rest between circuits 20 reps box jump 15 each side curtsy lunge 15 each side single leg glute bridge
A
Heroic Warm-up
For Completion
B
Dumbbell Hip Thrust
3 x 8
C
Standing Arnold Press
3 x 8
D1
EZ Bar Curl
3 x 8
D2
EZ Bar Lying Tricep Extension
3 x 8
E
DB Pullover for Lats
3 x 8
F
Cardio
1 x 20:00
A
Heroic Warm-up
For Completion
B
Leg Press
3 x 8
C
Dumbbell RDL
3 x 8
D
Cable Kickback
3 x 8
E
DB Bicep Curls
3 x 21
F
DB Overhead Tricep Extension
3 x 8
Conditioning
G
Box Jump, Curtsy Lunge, Glute Bridge
2 Sets Each short rests between exercises, 1 min rest between circuits 20 reps box jump 15 each side curtsy lunge 15 each side single leg glute bridge
