MAPS SPLIT AT HOME OPTIONS
MAPS SPLIT PHASE II WORKOUT SIZE MAPS SPLIT PHASE II OVERVIEW PHASE II OBJECTIVE: To build and shape muscles through promoting muscle fiber growth. WHAT TO EXPECT: Increased muscle size and better pumps. LENGTH OF PHASE: Four weeks WORKOUT FREQUENCY: Foundational Workouts: 6 times per week NEAT Sessions: Daily Mobility Sessions: Once each week on non-foundational workout day SET & REP RANGE: Foundational Workouts: 3-4 Sets, 8-12 Reps NEAT Sessions: 12-14,000 Steps Mobility Sessions: Reference page 4 of this blueprint REST BETWEEN SETS: Foundational Workouts: 60 seconds @ 2018 Mind Pump Media, LLC All rights reserved. 1
MAPS SPLIT PHASE II WORKOUT SIZE IMPORTANT !: The following are your Phase II MAPS Split Foundational workouts. BEFORE YOU START, reference the Phase II video demonstrations in the MAPS SPLIT WORKOUTS section of the MAPS Split Membership portal. (Found in your Library after you login to your account at www.mindpumpmedia.com] PHASE II FOUNDATIONAL WORKOUTS These are full workouts and we recommend you follow them as written your first time through. Exercise substitutions can be made if necessary, however, we highly recommend that you keep Dumbbell Squats and Sumo Dumbbell Deadlifts as the cornerstone of your foundational workouts. DAY 1 FOUNDATIONAL WORKOUT 1. Incline Dumbbell Flyes 3 × 8-12 Reps 2. Flat Dumbbell Chest Press 4 × 8-12 Reps 3. Incline Dumbbell Press (Weights together] 3 × 8-12 Reps 4. Dumbbell Z Press 4 × 8-12 Reps 5. Seated Dumbbell Press 3 × 8-12 Reps 6. Dumbbell Rear Delt Fly 3 × 8-12 Reps 7. Diamond Push Ups 4 × 8-12 Reps 8. Dips 3 × 8-12 Reps DAY 2 FOUNDATIONAL WORKOUT 1. Alternate Sets between Physio Ball Leg Curl & Leg Extension (Total: 6 sets) 3 X 8-12 Reps [Each exercise] 2. Dumbbell Squat 4 × 8-12 Reps 3. Dumbbell Hip Thrust 3 × 8-12 Reps 4. Standing Calf Raise 4 × 10-12 Reps DAY 3 FOUNDATIONAL WORKOUT 1. Sumo Dumbbell Deadlift 4 × 8-12 Reps 2. Dumbbell Pullover 3 × 8-12 Reps 3. Dumbbell Row 3 × 8-12 Reps 4. Pull Up 3 × 8-12 Reps 5. Dumbbell Shrugs 3 × 8-12 Reps 6. Dumbbell Curl 4 × 8-12 Reps 7. Dumbbell Preacher Curl 4 × 8-12 Reps 8. Reverse Crunches 4 × 8-12 Reps @ 2018 Mind Pump Media, LLC All rights reserved. 2