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  • Day 1 bodyweight workout tracking

    Загружено:

    Jesus Rojas El Chino
    24K просмотров3 страницы
    The document outlines exercises and sets/reps/rest periods for 3 phases of a bodyweight training program. Phase 1 focuses on bodyweight exercises like pushups, rows, squats and includes 2-4 sets of 5-12 reps with 1.5-3 minutes of rest. Phase 2 adds variations like elevated pushups and weighted movements in 3-5 sets of 6-15 reps resting 1.5-3 minutes. Phase 3 progresses to more advanced moves like handstand walks and weighted chinups in 3-4 sets of 5-10 reps taking 2-5 minutes between sets.

    Исходное описание:

    Body weight evolution es un programa de entrenamiento que te permite desarrollar musculos en 12 semanas a traves de entrenamientos con TUT entre otros

    Оригинальное название

    BE+-+Workout+Program+Phase++1-3.pdf

    Авторское право

    © Attribution Non-Commercial (BY-NC)

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    The document outlines exercises and sets/reps/rest periods for 3 phases of a bodyweight training program. Phase 1 focuses on bodyweight exercises like pushups, rows, squats and includes 2-4 sets of 5-12 reps with 1.5-3 minutes of rest. Phase 2 adds variations like elevated pushups and weighted movements in 3-5 sets of 6-15 reps resting 1.5-3 minutes. Phase 3 progresses to more advanced moves like handstand walks and weighted chinups in 3-4 sets of 5-10 reps taking 2-5 minutes between sets.

    Авторское право:

    Attribution Non-Commercial (BY-NC)
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    24K просмотров3 страницы

    Day 1 bodyweight workout tracking

    Загружено:

    Jesus Rojas El Chino
    The document outlines exercises and sets/reps/rest periods for 3 phases of a bodyweight training program. Phase 1 focuses on bodyweight exercises like pushups, rows, squats and includes 2-4 sets of 5-12 reps with 1.5-3 minutes of rest. Phase 2 adds variations like elevated pushups and weighted movements in 3-5 sets of 6-15 reps resting 1.5-3 minutes. Phase 3 progresses to more advanced moves like handstand walks and weighted chinups in 3-4 sets of 5-10 reps taking 2-5 minutes between sets.

    Авторское право:

    Attribution Non-Commercial (BY-NC)
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 3

    Day 1 1 1 1 1 1 2 2 2 2 2 2 2 3 3 3 3 3 3 4 4 4 4 4 4 4

    Letter A1 B1 C1 D1 E1 E2 A1 B1 C1 D1 D2 E1 F1 A1 B1 C1 D1 E1 F1 A1 B1 C1 D1 E1 F1 G1

    BODYWEIGHT EVOLUTION PHASE 1: Exercise Sets Chinups 2-3 Elevated Shoulder Pushups 2-3 Bodyweight Rows - Feet on floor 2-3 Diamond Pushups 2-3 L-Sit 3-4 Hollow Body Hold 2-4 Jumping Squats L-Sit Single Leg Box Squat Standing Calf Raises Glute Ham Raise Hinge Lunge Plank (1 Leg Hip Extension) Dips Pullups Plyometric Pushups Chinups Chest to wall Handstand PB L-Sit to V-Sit raises 3-4 2-3 3-5 3-5 3-4 3 4 3-4 2-3 4-5 2-3 3 2-3

    Reps 5-8 6-8 10 - 12 10 - 18 10 - 30s 45 - 60s 6 10 - 30s 5-8 12 - 15 6-8 8 - 12 30 - 60s 8 - 15 4-8 5-8 3-8 45 - 60s 6 - 10 4-8 8 - 10 8 - 12 12 - 20 4-8 8 - 12 6 - 12

    Tempo 30X1 4021 3121 31X1 FAST 31X1 41X4 40X1 3331 3021 30X1 FAST 51X5 20X0 30X1 51X1 3121 32X1 51X2 4021 3031

    Rest (Mins) 2 1-2 1-2 1-2 1 1-3 1 1 2 2 2 2-3 2-3 3 2 2 1-1 2-3 2-3 2-3 2 2 2 1

    Pullups 2-3 Dips 3-4 Bodyweight Rows - Feet on floor 3-4 Regular Pushups 2-3 Chinups 2-3 Tricep Extensions 3-4 Hanging Tucked Knee Raises 3-4 www.bodyweightevolution.com

    Day 1 1 1 1 1 1 2 2 2 2 2 2 2 2 2 2 3 3 3 3 3 3 3 4 4 4 4 4 4

    Letter A1 B1 C1 D1 E1 F1 A1 B1 C1 D1 E1 F1 F2 F3 F4 F5 A1 A2 B1 C1 D1 D2 E1 A1 B1 C1 D1 D2 E1

    BODYWEIGHT EVOLUTION PHASE 2: Exercise Sets Close Grip Pullups 3-4 Weighted Dips + 10-15% BW 3-4 Tucked L Chinups 3-4 Handstand Shoulder Taps 3-4 Elevated Diamond Pushups 3-5 Hanging Leg Raises 2-3 Jumping Squats Assisted Pistol Squat PB L-Sit to V-sit raises Glute Ham Raise Hinge Assisted Sissy Squat 2 Leg Jump Rope Single Leg Calf Raise L Single Leg Balance L Single Leg Calf Raise R Single Leg Balance R Explosive Dips Explosive Switch Grip Chinups Plyometric Pushups Chinups Feet Elevated Diamond Pushups Archer Bodyweight Rows Chest to wall Handstand 4-5 3-4 3 4 3-4 3 3 3 3 3 3-4 3-4 3-4 3-4 3-4 3-4 3-5

    Reps 4-8 5 - 10 5-8 20 - 35s 8 - 12 6 - 12 6 4-6 5-8 8 - 12 6-8 60 jumps 10 - 15 45 - 60s 10 - 15 45 - 60s 6 - 12 5-8 6 - 12 3-6 6-8 6-8 60 - 120s 12 - 20 6 - 15 4-8 3-6 6 - 10 5-8

    Tempo 51X2 30X1 31X2 3121 3130 -3X40X1 Control 41X1 4031 31X1 31X1 40X2 20X2 --X5s T + 5s M + 5s B 5121 3011 30X2 3031 100X0 2122 3132

    Rest (Mins) 1-2 3-4 1-2 1 1 - 2 2 2 1-2 2 2 2-3

    2-3

    3 2-3 3 3 2 2 2-3 2-3 3 1

    Chest to wall HSPU Self directed Pullups 3-4 Archer Pushups 3-4 Chinups 2-3 Straight Bar Dips 3-4 Hanging Leg Raises 2-3 www.bodyweightevolution.com

    Day 1 1 1 1 1 1 2 2 2 2 2 2 2 2 2 2 3 3 3 3 3 4 4 4 4 4 5 5 5 5 5

    Letter A1 B1 C1 D1 E1 F1 A1 B1 C1 D1 E1 E2 F1 G1 H1 H2 A1 A2 B1 B2 C1 A1 B1 C1 D1 E1 A1 B1 C1 D1 D2

    BODYWEIGHT EVOLUTION PHASE 3: Exercise Sets Weighted Chinups + 15-20% BW 3-4 Weighted Dips + 15-20% BW 3-4 Archer Chinups 3-4 Korean Dips 3-4 Handstand Wall Walks 3-4 Chinup Hanging Leg Raises 3-4 Jumping Squats Weighted Pistol Squat Side to side L-Sit Minimal assist or Full Sissy Squat Alternating Lunge Jump Lunge Isometric Glute Ham Raise Eccentric Glute Ham Raise Hinge Single Leg Calf Raise Single Leg Calf Raise Isometric (T) Archer Pullups Chest to Wall HSPU Dips Archer Bodyweight Rows Elevated Regular Pushups Handstand Shoulder Taps Weighted Pullups + 15-20% BW Weighted Dips + 10-15% BW Wide Grip Pullups Archer Pushups 3-4 3-4 3-4 4-5 4 4 5 3 3 3 3-4 3-4 3-4 3-4 1-3 3-4 3-4 3-4 6 3-4

    Reps 6 - 10 8 - 12 4-6 4-6 3-6 4-6 4-6 5- 8 4-8 5-6 8 - 10 20 - 30s 3 6 - 10 30 - 40 MAX 4-6 3-6 5 - 10 8 - 10 6 - 10 DOWN! 20 - 60s 5-8 4-8 3-5 8 - 12 Self Directed Self Directed 8 - 10 10 - 15 8 - 12

    Tempo 20X0 20X0 31X1 3021 Controlled 4131 -3X40X1 Controlled 5031 --XSlow as possible 31X1 XXXX 31X1 20X3 3333 3011 21X1 20X1 30X1 30X1 3131 31X2 31X2 3122 21X2 4021

    Rest (Mins) 3-4 3-4 2 2 2 1 1-2 3-4 2 2-3 2-3 2 2 1

    3 3 3-5 2-3 2-3 2-3 2-3 2-3 3 3 2 2

    Shoulder Width Pullups 25 Minutes Straight Bar Dips 25 Minutes Bodyweight Rows 3 Diamond Pushups 3 Tricep Extensions 3 www.bodyweightevolution.com

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