Biotest

Intermediate Extension Workout


#1

Doing Velocity Diet for the second time now (first time under new plan). Got great results last time – hoping for the same or better.

Page 11 of book says the following for the “Intermediate Extension Plan”

INTERMEDIATE EXTENSION PLAN
After completing the Velocity Diet, you can continue the training portion
of the program by following this two-week extension plan. All of
the tempo and technique parameters remain the same. You’ll use a new
rep range: “light,” which is the most weight you can lift 14 to 16 times
on the first set.
When you begin the second week, make each workout harder by
doing five more repetitions of each exercise.

MONDAY
Reps: 20 total per exercise
Rest: 30 seconds between each set
Load: Heavy (4-5 RM)
A) Romanian Deadlift
B) Dip
C) Chin-Up / Pull-Up
D) Hanging Knee Raise

WEDNESDAY
Reps: 40 total per exercise
Rest: 45 seconds between each set
Load: Medium (8-9 RM)
A) Shoulder Press
B) Push-Up
C) Reverse Lunge
D) Woodchop

FRIDAY
Reps: 40 total per exercise
Rest: 45 seconds between each set
Load: Medium (8-9 RM)
A) Sumo Deadlift
B) Push Press
C) Chin-Up / Pull-Up

Where is the “light” day mentioned in the intro? It looks like still Heavy, Medium, Medium as during the original program.