Size Surge Routine Phase Two, Four Weeks


Workout 2

Midback
Midrange: Behind-the-kneck pulldowns* 2x7-9
Stretch: One-arm dumbbell rows 1x7-9
Contracted: Bent-over bent-arm laterals 2x7-9

Lats
Midrange: Pulldowns to the front* 2-7-9
Stretch: Dumbbell pullovers 1x7-9
Contracted: Undergrip bent-over rows 1x7-9

Upper traps
Stretch & Contracted: Forward-lean shrugs 2x7-9

Deltoids
Midrange:Behind-the-kneck presses* 2x7-9
Stretch: Incline one arm-laterals 1x7-9
Contracted: Lateral raises 2x7-9

Biceps
Midrange: Barbell curls* 2x7-9
Stretch: Incline dumbbell curls 1x7-9
Contracted: Nonsupport concentration curls 1x7-9

Abdominals
Midrange & Lower Contracted: Reverse crunches 1x7-9
Stretch: Roman chair crunches 1x7-9
Upper Contracted: Crunches 1x12-18

* Do one to two light warmup sets with about 50 percent of your work weight on the first set and 70 percent on the second prior to your two work sets.

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