Week 2
May 7 - May 13
Diet
South Beach Diet, still in Phase 1.
Exercise
All workouts are from P90X or P90X+.
Increases in bold, decreases in red.
Monday – Shoulders and Arms
(Do three sets, then repeat them - shoulders, biceps, triceps)
Alternating Shoulder Presses - 15 reps @ 45 lbs., 15 reps @ 45 lbs.
In and Out Bicep Curls - 18 reps @ 25 lbs., 18 reps @ 25 lbs.
Two-Arm Tricep Kickbacks - 11 reps @ 20 lbs., 11 reps @ 20 lbs.
Deep Swimmer’s Presses - 15 reps @ 35 lbs., 15 reps @ 35 lbs.
Full Supination Concentration Curls - 13 reps @ 30 lbs., 13 reps @ 30 lbs.
Chair Dips - 26 reps, 26 reps
Upright Rows - 13 reps @ 35 lbs., 13 reps @ 35 lbs.
Static Arm Curls - 9 reps @ 35 lbs., 9 reps @ 35 lbs.
Flip-grip Twist Tricep Kickbacks - 10 reps @ 15 lbs., 10 reps @ 15 lbs.
Two-Angle Shoulder Flys - 18 reps @ 20 lbs., 18 reps @ 20 lbs.
Crouching Cohen Curls - 13 reps @ 25 lbs., 13 reps @ 25 lbs.
Lying-down Tricep Extensions - 11 reps @ 25 lbs., 11 reps @ 25 lbs.
In and Out Shoulder Flys - 18 reps @ 20 lbs., 18 reps @ 20 lbs.
Congdon Curls - 10 reps @ 35 lbs., 10 reps @ 35 lbs.
Side Tri-Rises - always skip these
Tuesday – Intervals sprints 10x
Wednesday – Legs and Back
Balanced Lunges - 25 reps, 20 lbs.
Calf Raise Squats - 25 reps, 20 lbs.
Reverse Grip Chin-ups - 10 reps
Super Skaters - 25 reps
Wall Squat - 90 seconds
Wide Front Pull-ups - 10 reps
Step Back Lunges - 15 reps, 20 lbs.
Alternating Side Lunges - 12 reps, 20 lbs.
Close Grip Overhead Pull-ups - 8 reps
Wall Squat - 60 seconds
Dead Lift Squats - 20 reps
Switch Grip Pull-ups - 12 reps
Three-way lunge - skipped
Sneaky Lunge - 20 reps
Reverse Grip Chin-ups - 10 reps
Chair Salutations - 30 seconds, 2 sets
Toe Row Iso Lunge - 20 reps
Wide Front Pull-ups - 10 reps
Groucho Walk - 45 seconds
Calf Raises - 75 reps, 20 lbs.
Close Grip Overhead Pull-ups - 8 reps
80-20 Seibers Speed Squat - 30 reps
BONUS: Bicep curls - 25 lbs. {skipped}
Thursday – Core
Friday – Plyometrics
Saturday – Chest and Back
(Repeat entire workout after going once thru all the sets)
Standard pushups - 30 reps, 30 reps
Wide front pull-ups - 10 reps, 10 reps
Military push-ups - 15 reps, 15 reps
Reverse grip chin-ups - 10 reps, 10 reps
Wide fly push-ups - 25 reps, 25 reps
Close grip overhand pull-ups - 8 reps, 8 reps
Decline pushups - 15 reps, 15 reps
Heavy pants (bent over rows) - 10 reps @ 45 lbs., 10 reps @ 45 lbs.
Diamond push-ups - 12 reps, 12 reps
Lawnmowers (1 arm bent over rows) - 10 reps @ 45 lbs., 10 reps @ 45 lbs. (elbow out)
Dive-Bomber pushups - 12 reps, 12 reps
Back Flys - 12 reps @ 45 lbs., 12 reps @ 45 lbs.
Sunday - Rest day