From 98e7278ffdca3a9cb83907de729fcde4ae993547 Mon Sep 17 00:00:00 2001 From: "Rico Sta. Cruz" Date: Fri, 22 Jan 2016 21:01:46 +0800 Subject: [PATCH] Update --- fitness/phat.md | 85 +++++++++++++++++++++++++++++++++++++++++++++++++ 1 file changed, 85 insertions(+) create mode 100644 fitness/phat.md diff --git a/fitness/phat.md b/fitness/phat.md new file mode 100644 index 000000000..a0f225134 --- /dev/null +++ b/fitness/phat.md @@ -0,0 +1,85 @@ +--- +title: Phat +category: Fitness +--- + +## Day 1: Upper Body Power + +| Purpose | Movement | Sets x Reps | +| ---- | ---- | ---- | +| Pull: power | Bent over / Pendlay rows | 3 x 3-5 | +| Pull: assistance | Weighted Pull ups | 2 x 6-10 | +| Pull: auxiliary | Rack chins | 2 x 6-10 | +| ---- | ---- | ---- | +| Press: power | Flat dumbbell presses | 3 x 3-5 | +| Press: assistance | Weighted dips | 2 x 6-10 | +| Press: assistance | Seated dumbbell shoulder presses | 3 x 6-10 | +| ---- | ---- | ---- | +| Aux: curling | Cambered bar curls | 3 x 6-10 | +| Aux: extension | Skull crushers | 3 x 6-10 | + +## Day 2: Lower Body Power + +| Purpose | Movement | Sets x Reps | +| ---- | ---- | ---- | +| Press: Power | Squats | 3 x 3-5 | +| Press: Assistance | Hack Squats | 2 x 6-10 | +| ---- | ---- | ---- | +| Ext: Assistance | Leg extensions | 2 x 6-10 | +| ---- | ---- | ---- | +| Pull: Assistance | Stiff legged deadlifts | 3 x 5-8 | +| Pull: Assistance (curl) | Glute ham raises or lying leg curls | 2 x 6-10 | +| ---- | ---- | ---- | +| Aux: calf | Standing calf raise | 3 x 6-10 | +| Aux: calf | Seated calf raise | 2 x 6-10 | + +## Day 4: Upper Body Hypertrophy + +| Purpose | Movement | Sets x Reps | +| ---- | ---- | ---- | +| Pull: speed work | Bent over / Pendlay rows | 6 x 3 | +| ---- | ---- | ---- | +| Pull | Rack chins | 3 x 8-12 | +| Pull | Seated cable row | 3 x 8-12 | +| Pull | Dumbbell rows / shrugs against incline bench | 2 x 12-15 | +| Pull | Close grip pulldowns | 2 x 15-20 | +| ---- | ---- | ---- | +| Shoulder | Seated dumbbell presses | 3 x 8-12 | +| Shoulder | Upright rows | 2 x 12-15 | +| Shoulder | Side lateral raises with dumbbells or cables | 3 x 12-20 | + +Speed work: with 65-70% of normal 3-5 rep max + +## Day 5: Lower Body Hypertrophy + +| Purpose | Movement | Sets x Reps | +| ---- | ---- | ---- | +| Legs: speed work | Squats | 6 x 3 | +| ---- | ---- | ---- | +| Press | Hack squats | 3 x 8-12 | +| Press | Leg presses | 2 x 12-15 | +| Extension | Leg extensions | 3 x 15-20 | +| ---- | ---- | ---- | +| Pull | Romanian deadlifts | 3 x 8-12 | +| Pull/curling | Lying leg curls | 2 x 12-15 | +| Pull/curling | Seated leg curls | 2 x 15-20 | +| ---- | ---- | ---- | +| Calf | Donkey calf raises | 4 x 10-15 | +| Calf | Seated calf raises | 3 x 15-20 | + +## Day 6: Chest/Arms Hypertrophy + +| Purpose | Movement | Sets x Reps | +| ---- | ---- | ---- | +| Press: speed work | Flat dumbbell presses | 6 x 3 | +| Press | Incline dumbbell presses | 3 x 8-12 | +| Press | Hammer strength chest press | 3 x 12-15 | +| Fly | Incline cable flyes | 2 x 15-20 | +| ---- | ---- | ---- | +| Curl | Cambered bar preacher curls | 3 x 8-12 | +| Curl | Dumbbell concentration curls | 2 x 12-15 | +| Curl | Spider curls against incline bench | 2 x 15-20 | +| ---- | ---- | ---- | +| Extension | Seated tricep extension with cambered bar | 3 x 8-12 | +| Extension | Cable pressdowns with rope attachment | 2 x 12-15 | +| Extension | Cable kickbacks | 2 x 15-20 |