27/9/2018 Phase 2 - Anllela Sagra Workouts and Fitness Plans

PHASE 2

MONDAY - LEGS

2 SETS TOTAL EXERCISE SET / REPS

30 second rest
between sets   s1 s2 s3 s4 s5

Lunges 25 25

2 SETS TOTAL EXERCISE SET / REPS

30 second rest
between sets   s1 s2 s3 s4 s5

Hack Squats 25 25

EXERCISE SET / REPS

2 SETS TOTAL
30 second rest
between sets   s1 s2 s3 s4 s5

Straight Leg DB Deadlifts 25 25

4 SETS TOTAL EXERCISE SET / REPS

60 second rest
between sets   s1 s2 s3 s4 s5

Squats 8 8 8 8

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3 SETS TOTAL EXERCISE SET / REPS

60 second rest
between sets   s1 s2 s3 s4 s5

Leg Press 10 10 10

EXERCISE SET / REPS

4 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Straight Leg DB Deadlifts 10 10 10 10

Straight Leg DB Deadlifts - Half Reps 20 20 20 20

1 SET TOTAL EXERCISE SET / REPS

NO REST
  s1 s2 s3 s4 s5

Squat Jumps 50

EXERCISE SET / REPS

2 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Alternating Lunges with Hammer Curls - EACH SIDE 12 12

Wall Hold Open Palm DB Curls 20 20

2 SETS TOTAL EXERCISE SET / REPS

30 second rest
between sets   s1 s2 s3 s4 s5

Jumping Lunges 50 50

EXERCISE SET / REPS

4 SETS TOTAL
45 second rest   s1 s2 s3 s4 s5
between super sets
Lunge Hold Curls - Right Leg 15 15 15 15

Lunge Hold Curls - Left Leg 15 15 15 15

TUESDAY - CHEST / BACK

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2 SETS TOTAL EXERCISE SET / REPS

30 second rest
between sets   s1 s2 s3 s4 s5

Incline Push-ups 25 25

2 SETS TOTAL EXERCISE SET / REPS

30 second rest
between sets   s1 s2 s3 s4 s5

DB Chest Flys 25 25

EXERCISE SET / REPS

2 SETS TOTAL
30 second rest
between sets   s1 s2 s3 s4 s5

Incline Bench Press 25 25

4 SETS TOTAL EXERCISE SET / REPS

60 second rest
between sets   s1 s2 s3 s4 s5

Bench Press 8 8 8 8

EXERCISE SET / REPS

4 SETS TOTAL
60 second rest
between sets   s1 s2 s3 s4 s5

Decline Bench Press 10 10 10 10

4 SETS TOTAL EXERCISE SET / REPS

60 second rest
between sets   s1 s2 s3 s4 s5

Dips 8 8 8 8

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3 SETS TOTAL EXERCISE SET / REPS

60 second rest
between sets   s1 s2 s3 s4 s5

Alternating Incline DB Press - EACH SIDE 8 8 8

EXERCISE SET / REPS

2 SETS TOTAL
30 second rest
between sets   s1 s2 s3 s4 s5

Straight Arm Lat Pull-downs 25 25

EXERCISE SET / REPS

2 SETS TOTAL
30 second rest
between sets   s1 s2 s3 s4 s5

Seated Cable Rows 25 25

2 SETS TOTAL EXERCISE SET / REPS

30 second rest
between sets   s1 s2 s3 s4 s5

Deadlifts 25 25

EXERCISE SET / REPS

4 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Lat Pull-downs 10 10 10 10

Bent Over DB Flys 20 20 20 20

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Strength Machine Seated Cable Rows 10 10 10

Strength Machine Seated Pull-downs 10 10 10

WEDNESDAY - SHOULDERS / BICEPS

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2 SETS TOTAL EXERCISE SET / REPS

30 second rest
between sets   s1 s2 s3 s4 s5

Arnold Press 25 25

2 SETS TOTAL EXERCISE SET / REPS

30 second rest
between sets   s1 s2 s3 s4 s5

Reverse DB Front Raises 25 25

EXERCISE SET / REPS

2 SETS TOTAL
30 second rest
between sets   s1 s2 s3 s4 s5

Plank to Push-up 25 25

4 SETS TOTAL EXERCISE SET / REPS

60 second rest
between sets   s1 s2 s3 s4 s5

DB Military Press 10 10 10 10

EXERCISE SET / REPS

3 SETS TOTAL
30 second rest
between sets   s1 s2 s3 s4 s5

Strict Hang Clean Press 12 12 12

3 SETS TOTAL EXERCISE SET / REPS

NO REST
  s1 s2 s3 s4 s5

Single Arm DB Snatch - EACH SIDE 15 15 15

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1 SET TOTAL EXERCISE SET / REPS

NO REST
  s1 s2 s3 s4 s5

DB Side Raises 100

EXERCISE SET / REPS

1 SET TOTAL
NO REST
  s1 s2 s3 s4 s5

Front Raises 100

EXERCISE SET / REPS

2 SETS TOTAL
30 second rest
between sets   s1 s2 s3 s4 s5

Straight Bar Cable Curls 25 25

2 SETS TOTAL EXERCISE SET / REPS

30 second rest
between sets   s1 s2 s3 s4 s5

Widegrip EZ Barbell Curls 25 25

2 SETS TOTAL EXERCISE SET / REPS

30 second rest
between sets   s1 s2 s3 s4 s5

DB Hammer Curls 25 25

EXERCISE SET / REPS

4 SETS TOTAL
45 second rest   s1 s2 s3 s4 s5
between super sets
Chin-Ups 12 12 12 12

Barbell Curls 12 12 12 12

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EXERCISE SET / REPS

4 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between sets

Strength Machine Curls - Dropset 50 50 50 50

Note: Reduce weight every 10 reps until you complete the set.

EXERCISE SET / REPS

4 SETS TOTAL
45 second rest   s1 s2 s3 s4 s5
between super sets
Curls - Right 15 15 15 15

Curls - Left 15 15 15 15

EXERCISE SET / REPS

4 SETS TOTAL
45 second rest   s1 s2 s3 s4 s5
between super sets
EZ Bar Reverse Curls 12 12 12 12

Inside EZ Barbell Curls 15 15 15 15

THURSDAY - BACK / TRICEPS

2 SETS TOTAL EXERCISE SET / REPS

30 second rest
between sets   s1 s2 s3 s4 s5

Pull-ups 25 25

EXERCISE SET / REPS

2 SETS TOTAL
30 second rest
between sets   s1 s2 s3 s4 s5

Reverse DB Front Raises 25 25

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2 SETS TOTAL EXERCISE SET / REPS

30 second rest
between sets   s1 s2 s3 s4 s5

Barbell Bent Over Rows 25 25

EXERCISE SET / REPS

5 SETS TOTAL
60 second rest
between sets   s1 s2 s3 s4 s5

Deadlifts 10 10 10 10 10

4 SETS TOTAL EXERCISE SET / REPS

45 second rest
between sets   s1 s2 s3 s4 s5

T-Bar Rows 12 12 12 12

EXERCISE SET / REPS

4 SETS TOTAL
45 second rest   s1 s2 s3 s4 s5
between super sets
Wide Grip Lat Pull-downs 12 12 12 12

Renegade Rows - EACH SIDE 12 12 12 12

EXERCISE SET / REPS

4 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Pull-overs 15 15 15 15

Lower Back Hyper Extensions 30 30 30 30

EXERCISE SET / REPS

2 SETS TOTAL
30 second rest
between sets   s1 s2 s3 s4 s5

Tricep Straight Bar Cable Push-down 25 25

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2 SETS TOTAL EXERCISE SET / REPS

30 second rest
between sets   s1 s2 s3 s4 s5

Close Grip Push-ups 25 25

2 SETS TOTAL EXERCISE SET / REPS

30 second rest
between sets   s1 s2 s3 s4 s5

Dips 25 25

4 SETS TOTAL EXERCISE SET / REPS

60 second rest
between sets   s1 s2 s3 s4 s5

Close Grip Bench Press 12 12 12 12

EXERCISE SET / REPS

4 SETS TOTAL
30 second rest   s1 s2 s3 s4 s5
between super sets
Skull Crushers 10 10 10 10

Overhead DB Triceps Extension 15 15 15 15

4 SETS TOTAL EXERCISE SET / REPS

30 second rest
between sets   s1 s2 s3 s4 s5

Tricep DB Kickbacks - EACH SIDE 20 20 20 20

EXERCISE SET / REPS

4 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Reverse Grip Tricep Push-downs 20 20 20 20

Tricep Straight Bar Cable Push-down 20 20 20 20

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EXERCISE SET / REPS

4 SETS TOTAL
45 second rest   s1 s2 s3 s4 s5
between super sets
Lunge Hold Curls - Right Leg 15 15 15 15

Lunge Hold Curls - Left Leg 15 15 15 15

EXERCISE SET / REPS

4 SETS TOTAL
45 second rest   s1 s2 s3 s4 s5
between super sets
Wide Grip Barbell Curls 12 12 12 12

Alternating Isolated Curls - EACH SIDE 10 10 10 10

FRIDAY - LEGS

2 SETS TOTAL EXERCISE SET / REPS

30 second rest
between sets   s1 s2 s3 s4 s5

Lunges 25 25

2 SETS TOTAL EXERCISE SET / REPS

30 second rest
between sets   s1 s2 s3 s4 s5

Hack Squats 25 25

2 SETS TOTAL EXERCISE SET / REPS

30 second rest
between sets   s1 s2 s3 s4 s5

Straight Leg DB Deadlifts 25 25

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EXERCISE SET / REPS

4 SETS TOTAL
60 second rest
between sets   s1 s2 s3 s4 s5

Squats 8 8 8 8

3 SETS TOTAL EXERCISE SET / REPS

60 second rest
between sets   s1 s2 s3 s4 s5

Leg Press 10 10 10

EXERCISE SET / REPS

4 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Straight Leg DB Deadlifts 10 10 10 10

Straight Leg DB Deadlifts - Half Reps 20 20 20 20

1 SET TOTAL EXERCISE SET / REPS

NO REST
  s1 s2 s3 s4 s5

Squat Jumps 50

EXERCISE SET / REPS

2 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Alternating Lunges with Hammer Curls - EACH SIDE 12 12

Wall Hold Open Palm DB Curls 20 20

EXERCISE SET / REPS

2 SETS TOTAL
30 second rest
between sets   s1 s2 s3 s4 s5

Jumping Lunges 50 50

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EXERCISE SET / REPS

4 SETS TOTAL
45 second rest   s1 s2 s3 s4 s5
between super sets
Lunge Hold Curls - Right Leg 15 15 15 15

Lunge Hold Curls - Left Leg 15 15 15 15

SATURDAY - CHEST / BACK

2 SETS TOTAL EXERCISE SET / REPS

30 second rest
between sets   s1 s2 s3 s4 s5

Incline Push-ups 25 25

2 SETS TOTAL EXERCISE SET / REPS

30 second rest
between sets   s1 s2 s3 s4 s5

DB Chest Flys 25 25

2 SETS TOTAL EXERCISE SET / REPS

30 second rest
between sets   s1 s2 s3 s4 s5

Incline Bench Press 25 25

EXERCISE SET / REPS

4 SETS TOTAL
60 second rest
between sets   s1 s2 s3 s4 s5

Bench Press 8 8 8 8

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4 SETS TOTAL EXERCISE SET / REPS

60 second rest
between sets   s1 s2 s3 s4 s5

Decline Bench Press 10 10 10 10

EXERCISE SET / REPS

4 SETS TOTAL
60 second rest
between sets   s1 s2 s3 s4 s5

Dips 8 8 8 8

3 SETS TOTAL EXERCISE SET / REPS

60 second rest
between sets   s1 s2 s3 s4 s5

Alternating Incline DB Press - EACH SIDE 8 8 8

EXERCISE SET / REPS

2 SETS TOTAL
30 second rest
between sets   s1 s2 s3 s4 s5

Straight Arm Lat Pull-downs 25 25

EXERCISE SET / REPS

2 SETS TOTAL
30 second rest
between sets   s1 s2 s3 s4 s5

Seated Cable Rows 25 25

2 SETS TOTAL EXERCISE SET / REPS

30 second rest
between sets   s1 s2 s3 s4 s5

Deadlifts 25 25

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EXERCISE SET / REPS

4 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Lat Pull-downs 10 10 10 10

Bent Over DB Flys 20 20 20 20

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Strength Machine Seated Cable Rows 10 10 10

Strength Machine Seated Pull-downs 10 10 10

SUNDAY - BODYWEIGHT WORKOUT

Click here to be re-directed to the Bodyweight Workout page.

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