Back And Fourth Training (Phase 2, Weeks 4-6)

Week 4
Day 1
Sets Reps Muscle Group
Bench Press
2 8-10 Chest
Incline Dumbbell Press
2 10-12 Chest
Dumbbell Flye
2 12-15 Chest
Cable Crossover (Low Pulley)
2 15-20 Chest
Cable Crossover (High Pulley)
2 15-20 Chest
Incline Dumbbell Flye
2 12-15 Chest
Dumbbell Bench Press
2 10-12 Chest
Reverse-Grip Bench Press
2 8-10 Chest
Standing Calf Raise
2 10-12 Legs
Leg Press Calf Raise
2 12-15 Calves
Seated Calf Raise
2 15-20 Legs
Smith Machine Seated Calf Raise 2 15-20 Calves
Donkey Calf Raise
2 12-15 Calves
Smith Machine Standing Calf Raise 2 10-12 Calves
Exercise

Week 4
Day 2
Exercise
Sets
Reps
Muscle Group
Bent-Over Barbell Row
2 8-10
Back
One-Arm Dumbbell Row 2 10-12
Back
Wide-Grip Lat Pulldowns 2 12-15
Back
Straight-Arm Pulldown
2 15-20 (rope) Back
Straight-Arm Pulldown
2 15-20 (bar) Back
Reverse-Grip Lat Pulldown 2 12-15
Back
Incline Dumbbell Row
2 10-12
Back
Reverse-Grip Barbell Row 2 8-10
Back
Hanging Leg Raise
2 to failure
Abs
Cable Crunch
2 12-15
Abs
Barbell Roll Out
2 to failure
Abs
Plank
2 to failure
Abs
Crunch
2 to failure
Abs
Smith Machine Hip Thrust 2 10-12
Abs

Week 4
Day 3
Exercise
Sets Reps Muscle Group
Barbell Shoulder Press
2 8-10 Shoulders
Standing Dumbbell Shoulder Press Alternating Arms 2 10-12 Shoulders
Dumbbell Lateral Raise
2 12-15 Shoulders
Bent-Over Lateral Raise
2 15-20 Shoulders
High Cable Rear Delt Flye
2 15-20 Shoulders
One-Arm Cable Lateral Raise
2 15-20 Shoulders
Arnold Press
2 10-12 Shoulders
Smith Machine Shoulder Press
2 8-10 Shoulders
Barbell Shrug
2 8-10 Traps
Dumbbell Shrug
2 10-12 Traps
One-Arm Smith Machine Shrug
2 10-12 Traps
Behind-The-Back Barbell Shrug
2 8-10 Traps
Seated Calf Raise
2 10-12 Legs
Standing Calf Raise
2 12-15 Legs
Donkey Calf Raise
2 15-20 Calves
Leg Press Calf Raise
2 15-20 Calves
Smith Machine Standing Calf Raise
2 12-15 Calves
Smith Machine Seated Calf Raise
2 10-12 Calves

Week 4
Day 4
Exercise
Sets
Reps
Muscle Group
Close-Grip Bench Press
2 10-12
Triceps
Dumbbell Overhead Triceps Extension Both Arms 2 12-15
Arms
Triceps Pressdown
2 15-20
Triceps
Dumbbell Triceps Kickback
2 15-20
Triceps
Overhead Cable Triceps Extension (low pulley) 2 12-15
Triceps
Close-Grip Reverse-Grip Bench Press
2 10-12
Triceps
Standing Barbell Curl
2 10-12
Arms
Incline Dumbbell Curl
2 12-15
Arms
Concentration Curl
2 15-20
Arms
Cable Concentration Curl
2 15-20
Arms
Behind The Back Cable Curl
2 12-15
Arms
Standing Barbell Curl
2 10-12 (EZ-bar) Arms
Barbell Wrist Curl
2 12-15
Forearms
Barbell Reverse Wrist Curl
2 15-20
Forearms
Dumbbell Reverse Wrist Curl
2 15-20
Forearms
Dumbbell Wrist Curl
2 12-15
Forearms
Smith Machine Crunch
2 10-12
Abs
Smith Machine Hip Thrust
2 12-15
Abs
Standing Cable Oblique Push Down
2 15-20
Abs
Oblique Crunch
2 to failure
Abs
Reverse Crunch
2 to failure
Abs
Crunch
2 to fialure
Abs

Week 4
Day 5
Exercise

Sets Reps Muscle Group

Deadlift
2 8-10 Whole Body
Squat
2 10-12 Legs
Leg Press
2 12-15 Legs
Leg Extension
2 15-20 Legs
Lying Leg Curl
2 15-20 Legs
One-Leg Leg Press
2 12-15 Legs
Front Squat
2 10-12 Legs
Romanian Deadlift
2 8-10 Legs
Leg Press Calf Raise
2 10-12 Calves
Seated Calf Raise
2 12-15 Legs
Standing Calf Raise
2 15-20 Legs
Smith Machine Standing Calf Raise 2 15-20 Calves
Smith Machine Seated Calf Raise 2 12-15 Calves

Week 5
Day 1
Exercise

Sets Reps Muscle Group

Bench Press
2 6-8 Chest
Incline Dumbbell Press
2 8-10 Chest
Dumbbell Flye
2 10-12 Chest
Cable Crossover (Low Pulley)
2 12-15 Chest
Cable Crossover (High Pulley)
2 20-25 Chest
Incline Dumbbell Flye
2 15-20 Chest
Dumbbell Bench Press
2 12-15 Chest
Reverse-Grip Bench Press
2 10-12 Chest
Standing Calf Raise
2 8-10 Legs
Leg Press Calf Raise
2 10-12 Calves
Seated Calf Raise
2 12-15 Legs
Smith Machine Seated Calf Raise 2 20-25 Calves
Donkey Calf Raise
2 15-20 Calves
Smith Machine Standing Calf Raise 2 12-15 Calves

Week 5
Day 2
Exercise
Sets
Reps
Muscle Group
Bent-Over Barbell Row
2 6-8
Back
One-Arm Dumbbell Row 2 8-10
Back
Wide-Grip Lat Pulldowns 2 10-12
Back
Straight-Arm Pulldown
2 12-15 (rope) Back
Straight-Arm Pulldown
2 20-25 (bar) Back
Reverse-Grip Lat Pulldown 2 15-20
Back
Incline Dumbbell Row
2 12-15
Back
Reverse-Grip Barbell Row 2 10-12
Back
Hanging Leg Raise
2 to failure
Abs
Cable Crunch
2 10-12
Abs
Barbell Roll Out
2 to failure
Abs
Plank
2 to failure
Abs
Crunch
2 to failure
Abs
Smith Machine Hip Thrust 2 12-15
Abs

Week 5
Day 3
Exercise
Sets Reps Muscle Group
Barbell Shoulder Press
2 6-8 Shoulders
Standing Dumbbell Shoulder Press Alternating Arms 2 8-10 Shoulders
Dumbbell Lateral Raise
2 10-12 Shoulders
Bent-Over Lateral Raise
2 12-15 Shoulders
High Cable Rear Delt Flye
2 20-25 Shoulders
One-Arm Cable Lateral Raise
2 15-20 Shoulders
Arnold Press
2 12-15 Shoulders
Smith Machine Shoulder Press
2 10-12 Shoulders
Barbell Shrug
2 6-8 Traps
Dumbbell Shrug
2 8-10 Traps
One-Arm Smith Machine Shrug
2 12-15 Traps
Behind-The-Back Barbell Shrug
2 10-12 Traps
Seated Calf Raise
2 8-10 Legs
Standing Calf Raise
2 10-12 Legs
Donkey Calf Raise
2 12-15 Calves
Leg Press Calf Raise
2 12-15 Calves
Smith Machine Standing Calf Raise
2 15-20 Calves
Smith Machine Seated Calf Raise
2 12-15 Calves

Week 5
Day 4
Exercise
Sets
Reps
Muscle Group
Close-Grip Bench Press
2 8-10
Triceps
Dumbbell Overhead Triceps Extension Both Arms 2 10-12
Arms
Triceps Pressdown
2 12-15
Triceps
Dumbbell Triceps Kickback
2 20-25
Triceps
Overhead Cable Triceps Extension (low pulley) 2 15-20
Triceps
Close-Grip Reverse-Grip Bench Press
2 12-15
Triceps
Standing Barbell Curl
2 8-10
Arms
Incline Dumbbell Curl
2 10-12
Arms
Concentration Curl
2 12-15
Arms
Behind The Back Cable Curl
2 15-20
Arms
Standing Barbell Curl
2 8-10 (EZ-bar) Arms
Barbell Wrist Curl
2 10-12
Forearms
Barbell Reverse Wrist Curl
2 12-15
Forearms
Dumbbell Reverse Wrist Curl
2 20-25
Forearms
Dumbbell Wrist Curl
2 15-20
Forearms
Smith Machine Crunch
2 8-10
Abs
Smith Machine Hip Thrust
2 10-12
Abs
Standing Cable Oblique Push Down
2 12-15
Abs
Oblique Crunch
2 to failure
Abs
Reverse Crunch
2 to failure
Abs
Crunch
2 to failure
Abs

Week 5
Day 5
Exercise

Sets Reps Muscle Group

Deadlift
2 6-8 Whole Body
Squat
2 8-10 Legs
Leg Press
2 10-12 Legs
Leg Extension
2 12-15 Legs
Lying Leg Curl
2 20-25 Legs
One-Leg Leg Press
2 15-20 Legs
Front Squat
2 12-15 Legs
Romanian Deadlift
2 10-12 Legs
Leg Press Calf Raise
2 8-10 Calves
Seated Calf Raise
2 10-12 Legs
Standing Calf Raise
2 12-15 Legs
Smith Machine Standing Calf Raise 2 20-25 Calves
Smith Machine Seated Calf Raise 2 15-20 Calves
Donkey Calf Raise
2 12-15 Calves

Week 6
Day 1
Exercise

Sets Reps Muscle Group

Bench Press
2 4-6 Chest
Incline Dumbbell Press
2 6-8 Chest
Dumbbell Flye
2 8-10 Chest
Cable Crossover (Low Pulley)
2 10-12 Chest
Cable Crossover (High Pulley)
2 25-30 Chest
Incline Dumbbell Flye
2 20-25 Chest
Dumbbell Bench Press
2 15-20 Chest
Reverse-Grip Bench Press
2 12-15 Chest
Standing Calf Raise
2 6-8 Legs
Leg Press Calf Raise
2 8-10 Calves
Seated Calf Raise
2 10-12 Legs
Smith Machine Seated Calf Raise 2 25-30 Calves
Donkey Calf Raise
2 20-25 Calves
Smith Machine Standing Calf Raise 2 15-20 Calves

Week 6
Day 2
Exercise
Sets
Reps
Muscle Group
Bent-Over Barbell Row
2 4-6
Back
One-Arm Dumbbell Row 2 6-8
Back
Wide-Grip Lat Pulldowns 2 8-10
Back
Straight-Arm Pulldown
2 10-12 (rope) Back
Straight-Arm Pulldown
2 25-30 (bar) Back
Reverse-Grip Lat Pulldown 2 20-25
Back
Reverse-Grip Barbell Row 2 12-15
Back
Hanging Leg Raise
2 to failure
Abs
Cable Crunch
2 8-10
Abs
Barbell Roll Out
2 to failure
Abs
Plank
2 to failure
Abs
Crunch
2 to failure
Abs
Smith Machine Hip Thrust 2 15-20
Abs

Week 6
Day 3
Exercise
Sets Reps Muscle Group
Barbell Shoulder Press
2 4-6 Shoulders
Standing Dumbbell Shoulder Press Alternating Arms 2 6-8 Shoulders
Dumbbell Lateral Raise
2 8-10 Shoulders
Bent-Over Lateral Raise
2 10-12 Shoulders
High Cable Rear Delt Flye
2 25-30 Shoulders
One-Arm Cable Lateral Raise
2 20-25 Shoulders
Arnold Press
2 15-20 Shoulders
Smith Machine Shoulder Press
2 12-15 Shoulders
Barbell Shrug
2 4-6 Traps
Dumbbell Shrug
2 6-8 Traps
One-Arm Smith Machine Shrug
2 15-20 Traps
Behind-The-Back Barbell Shrug
2 12-15 Traps
Seated Calf Raise
2 6-8 Legs
Standing Calf Raise
2 8-10 Legs
Donkey Calf Raise
2 10-12 Calves
Leg Press Calf Raise
2 25-30 Calves
Smith Machine Standing Calf Raise
2 20-25 Calves
Smith Machine Seated Calf Raise
2 15-20 Calves

Week 6
Day 4
Exercise
Sets
Reps
Muscle Group
Close-Grip Bench Press
2 6-8
Triceps
Dumbbell Overhead Triceps Extension Both Arms 2 8-10
Arms
Triceps Pressdown
2 10-12
Triceps
Dumbbell Triceps Kickback
2 25-30
Triceps
Overhead Cable Triceps Extension (low pulley) 2 20-25
Triceps
Close-Grip Reverse-Grip Bench Press
2 15-20
Triceps
Standing Barbell Curl
2 6-8
Arms
Incline Dumbbell Curl
2 8-10
Arms
Concentration Curl
2 10-12
Arms
Cable Concentration Curl
2 25-30
Arms
Behind The Back Cable Curl
2 20-25
Arms
Standing Barbell Curl
2 15-20 (EZ-bar) Arms
Barbell Wrist Curl
2 8-10
Forearms
Dumbbell Reverse Wrist Curl
2 25-30
Forearms
Dumbbell Wrist Curl
2 20-25
Forearms
Smith Machine Crunch
2 6-8
Abs
Smith Machine Hip Thrust
2 8-10
Abs
Standing Cable Oblique Push Down
2 10-12
Abs
Oblique Crunch
2 to failure
Abs
Reverse Crunch
2 to failure
Abs
Crunch
2 to failure
Abs

Week 6
Day 5
Exercise

Sets Reps Muscle Group

Deadlift
2 4-6 Whole Body
Deadlift
2 4-6 Whole Body
Squat
2 6-8 Legs
Leg Press
2 8-10 Legs
Leg Extension
2 10-12 Legs
Lying Leg Curl
2 25-30 Legs
One-Leg Leg Press
2 20-25 Legs
Front Squat
2 15-20 Legs
Romanian Deadlift
2 12-15 Legs
Leg Press Calf Raise
2 6-8 Calves
Seated Calf Raise
2 8-10 Legs
Standing Calf Raise
2 10-12 Legs
Smith Machine Standing Calf Raise 2 25-30 Calves
Smith Machine Seated Calf Raise 2 20-25 Calves
Donkey Calf Raise
2 15-20 Calves