Exercise Experiment – Group 2
Hi folks! Here’s where you’ll download your workouts for the upcoming weeks. Every couple of weeks, we’ll add a new workout sheet to this page, so keep checking back. (Yeah, we know, you’d love to see them all now, but where’s the fun in that? This is like having a birthday every two weeks!)
This is a four-day plan. While we don’t note days on the workout sheet, we recommend you train Monday, Tuesday, Thursday, and Friday. But if you can’t manage that, it’s fine as long as you can get all four sessions done in a week.
Click the corresponding links below to download the PDF files. If you have any trouble with it, please let us know by emailing research@precisionnutrition.com.
Workouts for Weeks 1-8
Strength Training Demonstrations for Weeks 1-4
Workout A
Deadlift (powerlifting or shoulder-width or sumo stance)
Barbell front lunge
Incline dumbbell press (pronated or neutral grip)
Bent dumbbell row
Swiss ball crunch
Incline dumbbell curl
Workout B
Squat (bodybuilding or powerlifting stance)
Dumbbell step up
Dumbbell military press (semi-supinated grip)
Close grip chins
Prone jack-knife (feet on stability ball)
Triceps press down
Strength Training Demonstrations for Weeks 5-8
Workout A
Incline barbell press
Barbell row (overhand grip)
Flat dumbbell presses
Wide grip pullup
Prone dumbbell “T” fly (Alwyn recommends “thumbs up”, i.e. external rotation)
Barbell curl
Dips
Workout B
Dumbbell deadlift
Front squat
Split squat (rear leg elevated)
Step up
Back extensions
Stiff-legged deadlift
Standing vertical barbell twist