Body Transformation Challenge Workout 2 – Phil’s Progress

Fat Loss and Muscle Building Workout

Welcome to workout 2 in this series of my client Phil’s body transformation challenge. This workout focuses on a higher hypertrophy rep range to shock the muscles further.

This workout consists of a total number of 40 reps per exercise. The first set of each exercise will be in the rep range of 10-12 max reps, this means you should pick a weight you can lift no more than 12 reps on your first set. Each exercise is performed in a super-set, so complete the (a) exercise rest 60 seconds then move onto the (b) exercise and once completed rest 90 seconds then move back to the (a) exercise. Be sure to take 4 seconds to lower the weight and 2 seconds to lift the weight.

If you missed workout 1 click here to see it now.


1a – Incline Dumbbell bench press





1b – Barbell split squats





2a – Barbell Deadlift





2b – Standing Barbell Shoulder press





3a – Lat Pulldown





3b – Hanging Leg raises





Supplements used

Phen375 – Fat Burner

Bronx Sport Amino Blast – Amino acid formula

Whey Protein Isolate – Top quality whey protein supplement

Creatine Ethyl Ester – Fast absorbing creatine


Your Mission

I want you to focus on every rep to get the most out of the workout and squeeze the muscle group you are working on every lift, this mind muscle connection helps you to build the most muscle possible from every workout. Do not underestimate the power of using this technique.

You’ll perform this routine for 4 weeks as the second workout of the week. Be sure to increase the weights of every exercise on each workout.

Send in your before and after shots to me by using the contact form and I’ll supply you with the diet plan I designed for my client Phil. Your diet is key in this body transformation programme.

Please let me know how you are progressing below in the comment section.

Further details of Phil’s progress will be posted when we have completed the first 4 weeks of training.


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