RSP Chiseled Phase 1: Day 8

Ready to crush the second week of Phase 1? Of course you are. Let's get back into the gym and build a better back.

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Before you get into the gym, make sure your nutrition and supplementation are in order. Are you eating enough calories? Are you eating too few? Your body needs enough fuel to get through two workouts each day, and enough protein, carbohydrates, and fat to help your muscles recover and grow.

Being lean and fit takes dedication to your training, nutrition, and supplementation. You can't rely on one to make a difference in your physique; you need all three working together. Do your best in the gym, but also do your best when you leave it.

A.M. Workout Back

Back
Warm-up
1

Pull-up

50 reps
Pull-up Pull-up

2

Weighted pull-up

3 sets of 6, 8, 8, reps, 60 sec. rest
Weighted pull-up Weighted pull-up

3

Bent-over barbell row

3 triple dropsets of 6, 8, 8, reps, 60 sec. rest between dropsets
Bent-over barbell row Bent-over barbell row

4

Wide-grip lat pull-down

3 triple dropsets of 6, 8, 8 reps, 60 sec. rest between dropsets
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

5

V-bar cable row

3 triple dropsets of 6, 8, 8 reps, 60 sec. rest between dropsets
V-bar cable row V-bar cable row

6

Straight-arm pull-down

3 sets of 15 reps, 45 sec. rest between dropsets
Straight-Arm Pulldown Straight-Arm Pulldown

7

V-bar lat pull-down

3 sets of 15 reps, 45 sec. rest between dropsets
V-Bar Pulldown V-Bar Pulldown


P.M. Workout HIIT Cardio and Abs

HIIT Cardio and Abs
HIIT Cardio
1
Running, Treadmill Running, Treadmill
2
Walking, Treadmill Walking, Treadmill
During each "work" interval, your effort level should be at a 100. Go balls-to-the-wall for 40 seconds at a time and rest for 40 seconds, for a total of 20 minutes.

Abs
3

Machine crunch

4 sets of 15 reps
Machine crunch Machine crunch

4

Dumbbell weighted knee raise

4 sets of 10 reps
Dumbbell weighted knee raise Dumbbell weighted knee raise

5

Ab-wheel roll-out

4 sets of 10 reps
Ab-wheel roll-out Ab-wheel roll-out


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