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(right) Squats: Inhale, contract abs, and bend knees until the thighs are horizontal to the floor. Return to start position and exhale at the end of the movement.

Training: Phase 3

HxS = Hypertrophy Strength Adaptation

Training: Phase 3: Workout #1

DB = Dumbbell

Tempo – 1st number in seconds for up; 2nd number is pause; 3rd number in seconds for concentric

X = Full Speed

Training: Phase 3: Workout #2

X = Full Speed

Training: Phase 3: Workout #3

X = Full Speed

Training: Phase 3: Workout #4

X = Full Speed

Training: Phase 3: Sample Week

LSD = Running a Long Slow Distance at a moderate pace.

One-Arm Row: With your back level to the floor and one hand on the bench for support, start with the weight down by your side.

One-Arm Row: Exhale, lift dumbbell, and concentrate on using your back and shoulder muscles, rather than biceps.

Training: Phase 4

LSD = Running a Long Slow Distance at a moderate pace.

Training: Phase 4: Workout #1

Training: Phase 4: Workout #2

DB = Dumbbell