C H A PTER 5 -PH A SE 3

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SPEC IA LIZA TIO N PH A SE [W EEK 9-1 2]

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A er Pha s e 2, w e w ill m o ve o n to Pha s e 3w ith the fo llo w ing o bjec-
ves :

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Increa s e vo lum e a nd a en o n o n ea ch m us cle gro up to build m o re
m us cle m a s s a ll o ver the bo dy.
Tra ining H a m s trings a nd G lutes in is o la o n to increa s e explo s ive

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s trength a nd enha nce o ver a ll a thle cis m .
Increa s e m us cula r endura nce by im plem en ng dro p s ets a nd s uper
s ets .
B uild up o ur la gging m us cle gro ups .
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Training Pro to co lUsed:Standard Pyramid Training, D ro p Sets, Su-
p ersets
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This Pha s e is a ga m e-cha nger in term s o fbuilding m us cle m a s s a nd

ge ng s tro nger.In this pha s e, fo r w eek 9 and w eek 1 0 w e ha ve intro -
duced dro p sets a nd fo r w eek 1 1 and w eek 1 2 w e ha ve intro duced
sup er sets.
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D RO P SETS – In this s tyle o ftra ining, w e perfo rm a pres cribed num ber
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o frepe o ns w ith a hea vy w eight, a er perfo rm ing the pres cribed

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num ber o freps w e w ill im m edia tely s trip o ff 10-30% o fthe w eight
a nd perfo rm a pres cribed num ber o frepe o ns w ith it a ga in, a er
this w e a ga in reduce the w eight by 10-30%a nd perfo rm a pres cribed
num ber o frepe o ns . Yo u ca n either reduce the w eight 2 m es o r 3
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m es .
Ex amp le:Let us co ns ider tha t yo u ca n do 8reps w ith 80kgs o n fl a t
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bench pres s .The dro p s et here w ill lo o k a s fo llo w s :

80kgs – 6-8reps o r ll fa ilure
N o res t
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D ro p 1:65kgs – ll fa ilure
N o res t
D ro p 2:50kgs – ll fa ilure

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SU P ER SETS – in this style of tra in in g,w e perform exercises ba ck to
ba ck of opposin g m uscle groups,for exa m ple:skullcrushers (triceps)

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a n d ba rbellcurl(biceps). This is a grea t w a y to in crea se the inten sity
ofw orkout a n d get m uch m ore w ork don e is less m e.

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Example: A rms W orkout
Super Set 1:

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Triceps – SkullC rushers
N o rest
B iceps – B a rbellC url
Super Set 2: G
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Triceps – Rope Pushdow n s
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N o rest
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B iceps – H a m m er C url
Super Set 3:
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Triceps – D um bbellKick B a cks

N o rest
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B iceps – C on centra on C urls

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Sets, Repe ons and Res t

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W EEK 9A N D 10
N um ber ofsets in this pha se w illa lso be 4.D urin g the firsttw o w eeks
(w eek 9a n d 10)w e w illbe perform in g the sets for a llthe exercises in
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the follow in g fa shion :

Set 1 – regula r set
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Set 2 – regula r set

Set 3 – regula r set
Set4 – drop s et

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R epe ons during w eek 9and 1 0 w illbe:

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S et 1 –1 2 repe ons
S et 2 –1 0 repe ons
S et 3 –8 repe ons

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S et 4 (drop set):
H eaviest w eight - 6reps or llfailure
he est w eight –reps llfailure
70-90%ofheavi

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50-70%ofheaviest w eight –reps llfailure
R est intervalbetw een sets w illrem ain 2 -3 m inutes. 3 m inutes being
the m ost effec ve.
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W EEK 1 1 AND 1 2
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During w eek 1 1 and 1 2 , w e w illbe perform ing sets in the follow ing
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fashion:
pe set 1 x 4
Su per
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E xercise a –1 2 reps
N o rest
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E xercise b –1 2 reps
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2 -3 m inutes rest
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E xercise a –1 0 reps
N o rest
E xercise b –1 0 reps
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2 -3 m inutes rest
E xercise a –8 reps
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N o rest
E xercise b –8 reps
2 -3 m inutes rest

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 E xercise a – 6 reps

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N o rest

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E xercise b – 6 reps
Su perset 2 x 4

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E xercise c – 1 2 reps
N o rest
E xercise d – 1 2 reps

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2 -3 m inutes rest
E xercise c – 1 0 reps
N o rest
E xercise d – 1 0 reps G
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2 -3 m inutes rest
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E xercise c – 8 reps
N o rest
E xercise d – 8 reps
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2 -3 m inutes rest
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E xercise c – 6 reps
N o rest
E xercise d – 6 reps
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Su perset 3 x 4
E xercise e – 1 2 reps
N o rest
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E xercise f – 1 2 reps
2 -3 m inutes rest
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E xercise e – 1 0 reps
N o rest
E xercise f – 1 0 reps

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 2-3 m inutes rest

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E x ercise e – 8 reps
N o rest
E x ercise f– 8 reps

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2-3 m inutes rest
E x ercise e – 6 reps
N o rest

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E x ercise f– 6 reps
Please, no tethat a erev erysu p erset yo u hav eto rest fo r2- 3m in-
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u tes. B u t thereis no rest betw een theexercises that yo u aresu p er
se ng.
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Sets, Rep e o n Rangeand Rest fo rB o dyW eight E xercises and A c-
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cesso ryM o v em ents
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Forallthe bodyw eight ex ercises,you need to p erform 4sets and m in-

im um rep e ons to be p erform ed are 1 0 reps in each set and if 1 0
reps are too easyfor you then go beyond 1 0 reps but stop 1 -2 reps
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short offailure.
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For accessorym ov em ents like B icep C url,Triceps p ushdow ns etc.you

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need to p erform only2-3 sets of1 0 -1 5 rep e ons.

Rest betw een sets w illbe 90-1 20 seconds.
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Sets,Rep e o ns and Rest fo rA bdo m inal E xercises

For abdom inal ex ercises in w hich no ex ternal w eight is used, m ini-
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m um rep e ons to be p erform ed are 1 5 or 1 -2 reps short offailure if

m ore than 1 5 reps are p erform ed.Rest in this case w illbe only30 -45
seconds.
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For w eight bearing abdom inal ex ercises, m inim um reps to be p er-

form ed are 1 0 or1 -2 reps short offailure ifm ore than 1 0 reps are p er-
form ed.Rest in this case w illbe 45-60 seconds.

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 Set an d Repe on s for M obility Exercises

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Th ere are no sets and repe ons for mobilityex ercises.Instead,you
need to perform each mobilityex ercise for 60-120 seconds.
M obilityex ercises are to be performed as follow s:

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Rou n d 1
E x ercise 1 – 60-120 seconds

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E x ercise 2– 60-120 seconds
E x ercise 3 – 60-120 seconds
E x ercise 4 – 60-120 seconds
E x ercise 5 – 60-120 seconds
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Rest 2m in u tes
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Rou n d 2
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E x ercise 1 – 60-120 seconds

E x ercise 2– 60-120 seconds
E x ercise 3 – 60-120 seconds
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E x ercise 4 – 60-120 seconds

E x ercise 5 – 60-120 seconds
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A

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