Barbell Club 2017 – Phase 10

After building some strength in the last phase you can now put this to use in a return to volume.

This phase borrows from Arnold’s Blueprint of last year – a set of 30 reps before the main juice – but with an extra twist of another 30 reps straight after the last set. The two sets of 30 will be performed with an easier/safer movement but still targeting the same muscle group to get the lactic burn. Ensure that you get everything set up before you start so that you can stick to the rest periods and move straight from the last set into the 30 rep finisher without a break.

A small circuit then follows to finish the session. Although the reps are fairly low (as you have already performed much volume) stick to a moderate weight so that you can keep to the short rest.

This month you can choose which primary exercise (squat/deadlift) you do in which session. One circuit is designed to follow the squat and one to follow the deadlift. Make sure that you read the sheet and perform the correct one.

Most of all enjoy, this should be a fun one x

Barbell Club 2017 – Phase 10 excel

Barbell Club 2017 – phase 10 pdf