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Workout Plan for Men: Phase 2

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Written by Sam · Filed Under Weight Loss Programs, Workouts & Training  15,909 views

workout plan for men phase 2

Workout Plan for Men: Phase 2

Hopefully you have already read Phase 1 and got a workout journal to write down your objectives in. Now I will be giving you Day 1 & Day 2 of the workout plan (for those who didn’t read the first day please go here – Workout Plan for Men Phase 1).

In this article the goal is to get you into a training regimen which will help you define your core and build strength in your biceps/triceps. It might not seem like it’s super intensive, but don’t fret, the idea here is to prep your body for what’s to come in the following weeks as it gets significantly more challenging. I will also be giving tips on how to modify the workout to match your level of fitness.

Let’s get started!

Workout Plan for Men Phase 2: Day 1 Routine

  • 7 minutes warming up on treadmill at 1.0 level gradation. Start with 2 minutes at 3.5mph and build up to 5.0 mph. For those wanting to make this a little advanced you can build up to 7.0 mph
  • 3 sets of 10 reps ab crunches on stability ball. Make sure to keep the movement slow and controlled and don’t place any pressure on your neck. (view image)
  • 3 sets of 10 reps push ups. Keep your head in alignment with your upper body, most guys curve their neck with this exercise so pretend like you have a flat board on your back. (view image)
  • 3 sets of plank – hold for 15 seconds. Again keep your neck in alignment with your back and focus on keeping your abs tight. For those wanting to make this a little more advanced, hold for 30 seconds. (view image)
  • 3 sets of 10 reps preacher curls with barbell. Aim for 10-15lb weights on each side and keep your abs tight. (view image)
  • 3 sets of 10 reps dips on bench. Keep your elbows in and focus on placing weight on your triceps alone. Squeeze at the top of the movement (view image)
  • 3 sets of 10 reps bicep curls with dumbbells on each side. The key with this exercise is to keep your elbows in at your sides and don’t let them move much, you should be using 20-25lb dumbbells at this level. Also keep your shoulder blades back. (view image)
  • 3 sets of 10 reps seated triceps press with dumbbell. Aim for a 25lbs dumbbell and keep your elbows close to your head. Your elbow joint should be the fulcrum of the movement and keep a slight bend at the top. (view image)
  • 10 minutes cool down on treadmill at 1.0 level gradation. Start at 4.0 mph and build up to 6.0 mph after 2 minutes. Reduce to 3.0 mph for last 2 minutes. For those wanting to make this a little advanced you can build up to 7.0 mph

Workout Plan for Men Phase 2: Day 2 Workout Routine

This will be your rest day, but by rest I don’t mean sitting on your butt! Include at least a 30 minute quick walk. Make sure to schedule this in and don’t make excuses as it will be critical to your long term success as it will keep your metabolism burning the fat at an accelerated pace.

Workout Plan for Men Phase 2 Conclusion

Here we go, we have the first day of this workout routine where we are targeting your core, biceps and triceps muscles. This is a great intro to building a strong foundation and you can feel free to increase or reduce the weights with your weights to match your level. What you should be looking for is that the last few reps are very challenging.

The 2nd day is your rest day but you need to stay off your butt for at least 30 minutes. Be serious about this and don’t go to the gym so you can allow your muscles to recover and go stronger for the next workout day. The 3rd day is your chest and back, go here – Workout Plan for Men Phase 2 Part 2.

Diet plan is coming soon but in the meantime hydration should be something you’re always aware of. Have at least a glass or two of water an hour before working out. Water will allow your muscles to get all the nutrients they need for maximum function.

Have any questions about the first 2 days of this workout plan Phase 2? Please leave a comment below…

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Comments

  • http://www.andrewmondia.com/ Andrew Mondia

    What about for those that don’t workout out at the gym. Cause looks like this is for mostly gym goers. I currently am not able to go to gym but would if I could so right need to stick to natural routines. Do have some small dumbbells.

    • http://weightlossandtraining.com/ Sam

      Hi Andrew, try and manipulate the exercises to just use your bodyweight and dumbbells, but I will definitely keep this into consideration and try and offer alternatives for guys like you! Thanks for the feedback!

  • http://www.andrewmondia.com Andrew Mondia

    What about for those that don’t workout out at the gym. Cause looks like this is for mostly gym goers. I currently am not able to go to gym but would if I could so right need to stick to natural routines. Do have some small dumbbells.

    • http://weightlossandtraining.com Sam

      Hi Andrew, try and manipulate the exercises to just use your bodyweight and dumbbells, but I will definitely keep this into consideration and try and offer alternatives for guys like you! Thanks for the feedback!

  • Adam

    Hey, this looks awesome cheers :D just i’ve been hearing conflicting views and was wondering whether you can give me some advice on it – i’m a skinny guy and don’t hold many unrealistic about that lol but i need to pack on abit of muscle (upper body) whilst lowering my body fat % to help define my abs – i’ve read that this is hard to do both at the same time – in time for summer ideally :) i’ve read lots of stuff from different sites – saying treadmilling and weight training can cancel each other out sometimes and minimise results :S

    • http://weightlossandtraining.com/ Sam

      Hi Adam, the most successful do this – it’s called Periodization. For a certain period of time (generally about 6-8 weeks) you focus on building muscle mass, and then for a period after that you focus on leaning out and toning. Your body can’t do both at the same time very well so this method is what all the fitness competitors do.

  • Adam

    Hey, this looks awesome cheers :D just i’ve been hearing conflicting views and was wondering whether you can give me some advice on it – i’m a skinny guy and don’t hold many unrealistic about that lol but i need to pack on abit of muscle (upper body) whilst lowering my body fat % to help define my abs – i’ve read that this is hard to do both at the same time – in time for summer ideally :) i’ve read lots of stuff from different sites – saying treadmilling and weight training can cancel each other out sometimes and minimise results :S

    • http://weightlossandtraining.com Sam

      Hi Adam, the most successful do this – it’s called Periodization. For a certain period of time (generally about 6-8 weeks) you focus on building muscle mass, and then for a period after that you focus on leaning out and toning. Your body can’t do both at the same time very well so this method is what all the fitness competitors do.

  • Adam

    ahhhhh cool so the cardio will come later then :) also what rate of progression should i be looking at for this routine (in terms of weights)? cheers again

    • http://weightlossandtraining.com/ Sam

      Hi Adam, this workout plan is quite comprehensive. We’re going to build a very strong foundational core and some cardio will be included as cardio is always necessary to also allow us to take our weight lifting to another level. But you’ll see some very interesting phases. Your rate of progression should be about 5-10lbs every week or two. At this stage we want to focus more on your form and keeping your abs tight so don’t worry too much about the weights.

  • Adam

    ahhhhh cool so the cardio will come later then :) also what rate of progression should i be looking at for this routine (in terms of weights)? cheers again

    • http://weightlossandtraining.com Sam

      Hi Adam, this workout plan is quite comprehensive. We’re going to build a very strong foundational core and some cardio will be included as cardio is always necessary to also allow us to take our weight lifting to another level. But you’ll see some very interesting phases. Your rate of progression should be about 5-10lbs every week or two. At this stage we want to focus more on your form and keeping your abs tight so don’t worry too much about the weights.

  • Walter Avant

    If i have a bad shoulder and it inhibits my lifting but i still want to work out and get bigger. Is there any suggestions or different workouts you could think of that would help me increase size and strength without hurting my shoulder even more?

    • http://weightlossandtraining.com/ Sam

      Walter I would highly recommend that you see a physiotherapist about this, I wouldn’t feel comfortable giving any recommendations without knowing exactly the problems you are facing. If you find a good physiotherapist he should give you exercises to strengthen your tendons and decrease your pain so it’ll definitely be worth it!

  • Walter Avant

    If i have a bad shoulder and it inhibits my lifting but i still want to work out and get bigger. Is there any suggestions or different workouts you could think of that would help me increase size and strength without hurting my shoulder even more?

    • http://weightlossandtraining.com Sam

      Walter I would highly recommend that you see a physiotherapist about this, I wouldn’t feel comfortable giving any recommendations without knowing exactly the problems you are facing. If you find a good physiotherapist he should give you exercises to strengthen your tendons and decrease your pain so it’ll definitely be worth it!

  • andrew

    sam
    i have a bad knee ( surgery three times) and it is very painful to run on treadmill is a stationary bike just as good or what do u think?

    • http://weightlossandtraining.com/ Sam

      Hi Andrew, biking is not as calorie burning intensive but definitely the next best exercise for people with bad knees (aside from swimming of course!).

  • andrew

    sam
    i have a bad knee ( surgery three times) and it is very painful to run on treadmill is a stationary bike just as good or what do u think?

    • http://weightlossandtraining.com Sam

      Hi Andrew, biking is not as calorie burning intensive but definitely the next best exercise for people with bad knees (aside from swimming of course!).

  • Grover

    Hi Sam,

    An amazing workout plan I must say, I just have a couple of questions though
    I am a 210 pounder and I have really started hitting the gym in a big way, Would this aid in weight loss for me..Also, can the exercises in the routine be done in any order as sometimes equipment is not available readily in gym?

    • http://weightlossandtraining.com/ Sam

      Hi Gover, definitely, this is great for a weight loss program for you. And yes, you can do the exercises in different order for sure…it’s great to add variety in that way!

  • Grover

    Hi Sam,

    An amazing workout plan I must say, I just have a couple of questions though
    I am a 210 pounder and I have really started hitting the gym in a big way, Would this aid in weight loss for me..Also, can the exercises in the routine be done in any order as sometimes equipment is not available readily in gym?

    • http://weightlossandtraining.com Sam

      Hi Gover, definitely, this is great for a weight loss program for you. And yes, you can do the exercises in different order for sure…it’s great to add variety in that way!

  • Adam

    Hey Sam, great plan i have to say – coming into my last four weeks of muscle building now. Before moving onto the leaning and toning phase – could you give me a rough idea of how many sessions per week? whether to lower the number of weight sessions (cut them completely or just change them high reps, low weights) ? thanks in advance!

    • http://weightlossandtraining.com/ Sam

      Hi Adam, for leaning phase I’d aim for 4-5 days of weight training a week with high reps and low weights, really concentrating on keeping form and having little rest between sets.

  • Adam

    Hey Sam, great plan i have to say – coming into my last four weeks of muscle building now. Before moving onto the leaning and toning phase – could you give me a rough idea of how many sessions per week? whether to lower the number of weight sessions (cut them completely or just change them high reps, low weights) ? thanks in advance!

    • http://weightlossandtraining.com Sam

      Hi Adam, for leaning phase I’d aim for 4-5 days of weight training a week with high reps and low weights, really concentrating on keeping form and having little rest between sets.

  • Adam

    ok, sorry in advance for asking more questions. but should I increase my cardio (HIIT) or stick with the once a week still? will taking my protein during the leaning phase still be advisable (in terms of burning fat as well)?

    • http://weightlossandtraining.com/ Sam

      Hi Adam, you can increase you HIIT training to twice a week, but just make sure to go a little lighter in your workout the next day or take a rest day so you can give your muscles enough time to recover. Definitely recommend protein even when leaning out…you can however decrease the amount slightly (ex. if you’re having 2 protein shakes a day, decrease it to one).

  • Adam

    ok, sorry in advance for asking more questions. but should I increase my cardio (HIIT) or stick with the once a week still? will taking my protein during the leaning phase still be advisable (in terms of burning fat as well)?

    • http://weightlossandtraining.com Sam

      Hi Adam, you can increase you HIIT training to twice a week, but just make sure to go a little lighter in your workout the next day or take a rest day so you can give your muscles enough time to recover. Definitely recommend protein even when leaning out…you can however decrease the amount slightly (ex. if you’re having 2 protein shakes a day, decrease it to one).

  • dan

    Hey sam! At my gym, I cannot do the preacher curl with barbell because i don’t have that stand to rest my arms on.
    how else can I do a preacher curl, or what exercise would be the equivalent to it?

    thanks! -Dan

    • http://weightlossandtraining.com/ Sam

      Hi Dan, you can do barbell curls standing, this will be pretty much close. Just remember to keep your abs tight and don’t swing!

  • dan

    Hey sam! At my gym, I cannot do the preacher curl with barbell because i don’t have that stand to rest my arms on.
    how else can I do a preacher curl, or what exercise would be the equivalent to it?

    thanks! -Dan

    • http://weightlossandtraining.com Sam

      Hi Dan, you can do barbell curls standing, this will be pretty much close. Just remember to keep your abs tight and don’t swing!

  • http://weightlossandtraining.com Sam

    That is awesome Joel, thanks for your positive feedback!

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