Hotel Gym Workout Phase 12

This cycle of training requires only dumbbells, a swiss ball, and an adjustable bench,
and can be done when you don’t have access to a complete gym. We will begin this
phase with 2 weeks of high volume work, and then it will be time to bring the volume
down and set some rep PRs. In the final two weeks of this cycle, there will only be
ONE all-out work set. Get a good gradual warm up and then take your one work set to
failure. There are repetition brackets prescribed that would be ideal to hit failure in,
but don't allow yourself to be limted by the repetition bracket. Take the final set of
each exercise all the way until technical failure, even if it means doing higher reps
than the set calls for. Don't be tempted to do more work, the low volume of these
two weeks will allow for recovery and supercompensation and really allow you to hit
some big numbers in the final 2 weeks of this phase. You are going to train 5x per
week on a split body routine, hitting each muscle group twice per week.
 Hotel Gym Workout Phase 12 - Workout 1 - Upper Body Pull
Order Exercise Cycle Sets Reps Tempo Rest (s) Notes
A Mid Neutral Grip Pull Up 1 5 8,8,6,6,4 30X0 150 sec
2 6 6,6,6,4,4,4 30X0 150 sec
3 1 6-8 30X0 150 sec
4 1 4-6 30X0 150 sec
B 1-Arm DB Row - Elbow Out 1 5 10-12 ea 4010 90 sec
2 6 8-10 ea 4010 90 sec
3 1 8-10 ea 4010 90 sec
4 1 6-8 ea 4010 90 sec
C 10 Degree Incline DB Powell Raise 1 4 10-12 ea 40X0 75 sec
2 5 8-10 ea 40X0 75 sec
3 1 8-10 ea 40X0 75 sec
4 1 6-8 ea 40X0 75 sec
D 30 Degree Incline DB Zottman Curl 1 4 10-12 40X0 75 sec
2 5 8-10 40X0 75 sec
3 1 8-10 40X0 75 sec
4 1 6-8 40X0 75 sec
E Prone 10 Degree Incline DB Spider Curl 1 4 10-12 3011 75 sec
2 5 8-10 3011 75 sec
3 1 8-10 3011 75 sec
4 1 6-8 3011 75 sec
 Hotel Gym Workout Phase 12 - Workout 2 - Upper Body Push
Order Exercise Cycle Sets Time Tempo Rest (s) Notes
A 45 Degree Incline DB Bench Press 1 5 8,8,6,6,4 30X0 150 sec
2 6 6,6,6,4,4,4 30X0 150 sec Shift the rep bracket in each week up 4-
6 reps if you don't have access to heavy
3 1 6-8 30X0 150 sec
weights
4 1 4-6 30X0 150 sec
B Seated DB Arnold Press 1 5 10-12 4010 75 sec
2 6 8-10 4010 75 sec
Supinated to pronated grip
3 1 8-10 4010 75 sec
4 1 6-8 4010 75 sec
C 30 Degree Incline DB Pec Flye 1 4 12-15 40X0 60 sec
2 5 10-12 40X0 60 sec
3 1 10-12 40X0 60 sec
4 1 8-10 40X0 60 sec
D 10 Degree Decline DB Triceps Extension 1 4 10-12 31X0 60 sec
2 5 8-10 31X0 60 sec
1 8-10 31X0 60 sec
3
4 1 6-8 31X0 60 sec
E DB Pullover / Triceps Ext Behind Head 1 4 10-12 4010 60 sec Use a single DB and bend the elbows
2 5 8-10 4010 60 sec while bringing the DB back behidn the
3 1 8-10 4010 60 sec head. Extend the shoulders and elbows
4 1 6-8 4010 60 sec at the same time on the concentric.
 Hotel Gym Workout Phase 12 - Workout 3 - Legs
Order Exercise Cycle Sets Reps Tempo Rest (s) Notes
A1 Bodyweight Sissy Squat 1 5 10-12 4010 75 sec
2 6 8-10 4010 75 sec Hold DB across chest if extra load is
3 1 8-10 4010 75 sec needed.
4 1 6-8 4010 75 sec
A2 1-Leg RDL 1 5 10-12 ea 4010 75 sec
Keep hips square to the ground. Use off-
2 6 8-10 ea 4010 75 sec
hand for balance to ensure you can get
3 1 8-10 ea 4010 75 sec
good output from the prime movers.
4 1 6-8 ea 4010 75 sec
B1 DB Goblet Cossack Squat 1 4 12-15 ea 40X0 75 sec
2 5 10-12 ea 40X0 75 sec
3 1 10-12 ea 40X0 75 sec
4 1 8-10 ea 40X0 75 sec
Swiss Ball Unliateral Hip Bridge /
B2 1 4 Max reps ea 3011 75 sec
Hamstring Curl
2 5 Max reps ea 3011 75 sec
3 1 Max reps ea 3011 75 sec
4 1 Max reps ea 3011 75 sec
C1 Plank DB Drag-Throughs 1 3 10-12 ea ISO 10 sec
2 4 10-12 ea ISO 10 sec
3 1 10-12 ea ISO 10 sec
4 1 10-12 ea ISO 10 sec
C2 Weighted Sit Ups 1 3 10-12 2011 60 sec
2 4 10-12 2011 60 sec
3 1 8-10 2011 60 sec
4 1 8-10 2011 60 sec
 Hotel Gym Workout Phase 12 - Workout 4 - Upper Body
Order Exercise Cycle Sets Reps Tempo Rest (s) Notes
A1 Wide Pronated Pull Up 1 5 6-8 30X0 100 sec
2 6 6-8 30X0 100 sec
3 1 5-7 30X0 100 sec
4 1 4-6 30X0 100 sec
A2 Standing DB Shoulder Press 1 5 6-8 40X0 100 sec
2 6 6-8 40X0 100 sec
Neutral grip
3 1 5-7 40X0 100 sec
4 1 4-6 40X0 100 sec
B1 Feet Elevated Push Up 1 4 Max reps 3011 60 sec
2 5 Max reps 3011 60 sec
3 1 Max reps 3011 60 sec
4 1 Max reps 3011 60 sec
B2 Prone Incline 2-Arm Trap 3 Raise 1 4 10-12 3011 60 sec
2 5 8-10 3011 60 sec
3 1 8-10 3011 60 sec
4 1 6-8 3011 60 sec
C1 10 Degree Incline DB Triceps Extension 1 3 10-12 30X0 60 sec
2 4 8-10 30X0 60 sec
3 1 8-10 30X0 60 sec
4 1 6-8 30X0 60 sec
C2 Seated Supinating DB Curl 1 3 10-12 30X0 60 sec
2 4 8-10 30X0 60 sec
3 1 8-10 30X0 60 sec
4 1 6-8 30X0 60 sec
 Hotel Gym Workout Phase 12 - Workout 5 - Lower Body
Order Exercise Cycle Sets Reps Tempo Rest (s) Notes
A Paused Alternating DB Lunge 1 5 10-12 ea 22X0 120 sec
2 6 8-10 ea 22X0 120 sec
3 1 8-10 ea 22X0 120 sec
4 1 6-8 ea 22X0 120 sec
B1 DB Wide Stance Goblet Squat 1 5 20-25 2010 75 sec
2 6 15-20 2010 75 sec
3 1 25-30 2010 75 sec
4 1 20-25 2010 75 sec
B2 DB RDL - toes elevated 1 5 20-25 2010 75 sec
2 6 15-20 2010 75 sec
3 1 25-30 2010 75 sec
4 1 20-25 2010 75 sec
C1 Seated Calf - DB on knee 1 3 15,12,10 4010 10 sec
2 4 12,10,8 4010 10 sec
3 1 10 4010 10 sec
4 1 10,8,6,6 4010 10 sec
C2 30 Degree Inc Bench Garhammer Raise 1 3 15,12,10 ea 1111 60 sec
2 4 12,10,8 ea 1111 60 sec
3 1 10 ea 1111 60 sec
4 1 10,8,6,6 ea 1111 60 sec