SX70- Phase 5 workout Plan!

SX70- Phase 5 workout Plan!

SX70 final PHASE~week #9 and #10!!!

“Buffing” Warm up w/10 min steady cardio on each workout!!! Cardio: 2 intervals +2- 30 min	Monday DIET 5+-2-3-3+	Tuesday	Wednesday	Thursday ADD 2 carbs… 200 cals	Friday	Saturday	Sunday ADD 2 carbs… 200 cals
Week #9	Back Shoulders Run Intervals	Chest  Tris 30 min steady cardio	Legs 20 min steady cardio	LONG cardio day- 20 mins steady; 20 mins intervals; 20 mins steady Walking lunges 3 sets of 30 with db’s- chest to knee	Back Shoulders Run Intervals	Am fasted: Run Steady or Intervals PLUS Chest Tri’s	OFF-ABS!
Wee#10	Back Shoulders Run Intervals	Chest  Tris Intervals+ 30 min steady cardio	Legs 20 min steady cardio	LONG cardio day Walking lunges 3 sets of 25 with db’s- chest to knee	Back Shoulders Run Intervals	Am fasted: Run Steady or Intervals PLUS Chest Tri’s	OFF-ABS!

Buffing plan- It’s GO TIME!!  Buff even if you are supposed to be boosting~ we are close to the goal!! time to get HARD CORE!

3 sets of 8-10 reps unless otherwise noted I min rest between sets- do abs or stretch.  You need to do abs EVERY DAY!! Except Sunday.

Exercise

Bench Press or Chest Press

4×10, 8, 6, 10

Incline flys

3×10

Cable Flys

3×10

Tricep Extensions

3×8

Bicep curls

3×6

Plate front raises

3×8-10 slow

BACK DAY

Inverted pull ups- various hand position

2xfailure

Lat Pull downs

4×10, 8, 6, 10

Seated rows

3×6

Shoulder press- machine

4×10, 8, 6, 10

Arnold’s

3×8-10 singles

Bicep Curls- concentration or pose down

3×10

Lateral with DUMP twist/ upright rows/ bent over Raises

21’s–3×7  Shoulders

Dumbell Hammer Curls- squeeze shoulder

3×6

Wide cable Lat Pull downs

2×10-12 burn out your lats

Leg day

Squats- feet 3″ wider than shoulders toes just slightly out

4×10

Walking Lunges

2x15steps

Knee Extensions

4x feet straight 8,6,6,4+ 2 sets toes out x10reps

Leg Curls feet flexed, straight and close

4×10

Smith Lunges (think butt on front leg)

3×8

Calf Raises toes straight- can pair these with lunges

4×10 toes out slighly GO HEAVY!!

Dead Lifts

3×10

Seated Calf raises

3×10-15 fauilure range (toes in)

Ball Crunches

Vacuumes!! 10- 10 seconds daily

Cats!! 5- 3 seconds each way daily

Long Cardio day-

40min steady and 20 mins of intervals- often times 20 min steady/20min intervals/20 mins steady works best

WALKING LUNGES!!!  Post cardio and you can add in the mini challenge of doing  100/day!

DIET INFO:

20g for P’s and C’s

150 cals for Fats

150 cals for treat

Unlimited greens

You can still have all grains except for wheat, NO dairy and lots of greens.

2+weeks out- Calorie range:1100-1300 (EVERY DAY EXCEPT THURS AND SUN)…I know this is a CUT, but we will allow you to have 2 mini break days per week where you can have 2 additional carbs= ABOUT 300 CALORIES MORE.  THURS and SUNDAY~

Supplements:

Keep on the basic ones (multi, calcium, HT Pills)…and keep on fish oil (6g’s/day) and NO2.

Add in Chromium daily if you have sugar cravings.

Time to get HARD CORE!!
-Michelle

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