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    bernmam
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    ghxashxgvsgcv.xls.pdf

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    39 просмотров8 страниц

    Ghxashxgvsgcv PDF

    Загружено:

    bernmam

    Авторское право:

    © All Rights Reserved
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 8

    6 WEEK BODYWEIGHT OVERLOAD WORKOUT SHEETS

    Workout Program Weeks 1-3: Shoot for 8-12 reps each set

    Week 1 (H) Compound Superset (in bold otherwise normal set)

    Day Exercise 1 2 3 4 5 6 7 8

    Monday - Push Ups - NR


    Chest/Back

    Pull Ups - 60 sec

    Tuesday - Handstand Push Ups - 60 sec


    Shoulders/Bis/
    Tris
    Chin Ups - NR

    Half Plank Tiger Bends-60 sec

    Wednesday - Pistol Squats - NR


    Legs

    Leaning Tower - 60 sec

    Shrimp Squat - 60 sec

    Thursday - Push Ups - NR


    Chest/Back

    Pull Ups - 60 sec

    Friday - Handstand Push Ups - 60 sec


    Shoulders/Bis/Tris

    Chin Ups - NR

    Half Plank Tiger Bends-60 sec

    Saturday - Pistol Squats - NR


    Legs

    Leaning Tower - 60 sec

    Shrimp Squat - 60 sec

    1
    Week 2 (H) Compound Superset (in bold otherwise normal set)

    Day Exercise 1 2 3 4 5 6 7 8

    Monday - Push Ups - NR


    Chest/Back
    Pull Ups - 60 sec

    Chest Dips - NR x x x x

    Single Elbow Pushup - 60 sec x x x x


    Tuesday - Handstand Push Ups - 60 sec
    Shoulders/Bis/
    Tris Crucifix Push Ups - 60 sec x x x x
    Chin Ups - NR
    Half Plank Tiger Bends-60 sec
    Diamond Kiss Pushup - NR x x x x
    Close Grip Pull Ups - 60 sec x x x x
    Wednesday - Pistol Squats - NR
    Legs
    Leaning Tower - 60 sec

    Single Leg Bear Squat - 60 sec x x x x


    Shrimp Squat - 60 sec

    Thursday - Push Ups - NR


    Chest/Back
    Pull Ups - 60 sec

    Chest Dips - NR x x x x
    Single Elbow Pushup - 60 sec x x x x
    Handstand Push Ups - 60 sec
    Friday -
    Shoulders/Bis/Tris Crucifix Push Ups - 60 sec x x x x
    Chin Ups - NR

    Half Plank Tiger Bends-60 sec

    Diamond Kiss Pushup - NR x x x x


    Close Grip Pull Ups - 60 sec x x x x

    Saturday - Pistol Squats - NR


    Legs
    Leaning Tower - 60 sec

    Single Leg Bear Squat - 60 sec x x x x


    Shrimp Squat - 60 sec x x x x

    2
    Chin Ups - 60 sec

    Week 3 (H) Compound Superset (in bold otherwise normal set)

    Day Exercise 1 2 3 4 5 6 7 8
    Monday - Push Ups - NR
    Chest/Back
    Pull Ups - 60 sec

    Chest Dips - NR x x x x
    Single Elbow Pushup - 60 sec x x x x
    Planche Push Ups - NR x x x x
    Elbow Jumps - 60 sec x x x x
    Tuesday - Handstand Push Ups - 60 sec
    Shoulders/Bis/ x x x x
    Tris Crucifix Push Ups - 60 sec
    Decline Hand Stand Pushup-60 sec x x x x
    Half Plank Tiger Bends-60 sec

    Chin Ups - 60 sec

    Diamond Kiss Pushup - NR x x x x


    Close Grip Pull Ups - 60 sec x x x x
    Close Grip Push Up - NR x x x x
    Mountain Climber Pull Ups - 60 sec x x x x
    Wednesday - Legs Pistol Squats - NR

    Leaning Tower - 60 sec


    Single Leg Bear Squat - 60 sec x x x x
    Shrimp Squat - 60 sec x x x x
    Single Leg Plyo Jumps - 60 sec
    Thursday - Push Ups - NR
    Chest/Back
    Pull Ups - 60 sec

    Chest Dips - NR x x x x

    Single Elbow Pushup - 60 sec x x x x


    Planche Push Ups - NR x x x x

    Elbow Jumps - 60 sec x x x x

    Friday - Handstand Push Ups - 60 sec


    Shoulders/Bis/
    Tris Crucifix Push Ups - 60 sec x x x x
    Decline Hand Stand Pushup - 60 sec x x x x

    Half Plank Tiger Bends-60 sec

    3
    Chin Ups - 60 sec
    Diamond Kiss Pushup - NR x x x x
    Close Grip Pull Ups - 60 sec x x x x
    Close Grip Push Up - NR x x x x
    Mountain Climber Pull Ups - 60 sec x x x x
    Saturday - Pistol Squats - NR
    Legs
    Leaning Tower - 60 sec

    Single Leg Bear Squat - 60 sec x x x x


    Shrimp Squat - 60 sec x x x x

    Single Leg Plyo Jumps - 60 sec

    4
    Workout Program Weeks 4-6: Shoot for 6-8 reps each set

    Week 4 (S) Compound Superset (in bold otherwise normal set)

    Day Exercise 1 2 3 4 5 6 7 8

    Monday - Push Ups - NR


    Chest/Back
    Pull Ups - 90 sec

    Tuesday - Handstand Push Ups - 90 sec


    Shoulders/Bis/
    Tris
    Chin Ups - NR

    Half Plank Tiger Bends -90 sec

    Wednesday - Legs Pistol Squats - NR

    Leaning Tower - 90 sec

    Shrimp Squat - 90 sec

    Thursday - Push Ups - NR


    Chest/Back

    Pull Ups - 90 sec

    Friday - Handstand Push Ups - 90 sec


    Shoulders/Bis/Tris

    Chin Ups - NR

    Half Plank Tiger Bends -90 sec

    Saturday - Pistol Squats - NR


    Legs

    Leaning Tower - 90 sec

    Shrimp Squat - 90 sec

    5
    Week 5 (S) Compound Superset (in bold otherwise normal set)

    Day Exercise 1 2 3 4 5 6 7 8

    Monday - Push Ups - NR


    Chest/Back
    Pull Ups - 90 sec

    Chest Dips - NR x x x x
    Single Elbow Pushup - 90 sec x x x x
    Tuesday - Handstand Push Ups - 90 sec
    Shoulders/Bis/
    Tris Crucifix Push Ups - 90 sec x x x x
    Chin Ups - NR
    Half Plank Tiger Bends-90 sec
    Diamond Kiss Pushup - NR x x x x
    Close Grip Pull Ups - 90 sec x x x x
    Wednesday - Legs Pistol Squats - NR
    Leaning Tower - 90 sec

    Single Leg Bear Squat - 90 sec x x x x


    Shrimp Squat - 90 sec x x x x

    Thursday - Push Ups - NR


    Chest/Back
    Pull Ups - 90 sec

    Chest Dips - NR x x x x
    Single Elbow Pushup - 90 sec x x x x
    Handstand Push Ups - 90 sec
    Friday -
    Shoulders/Bis/Tris Crucifix Push Ups - 90 sec x x x x
    Chin Ups - NR

    Half Plank Tiger Bends-90 sec

    Diamond Kiss Pushup - NR x x x x


    Close Grip Pull Ups - 90 sec x x x x
    Saturday - Pistol Squats - NR
    Legs
    Leaning Tower - 90 sec

    Single Leg Bear Squat - 90 sec


    x x x x
    Shrimp Squat - 90 sec x x x x

    6
    HalfPlank Tiger Bends-NR

    Week 6 (S) Compound Superset (in bold otherwise normal set)

    Day Exercise 1 2 3 4 5 6 7 8
    Monday - Push Ups - NR
    Chest/Back
    Pull Ups - 90 sec

    Chest Dips - NR x x x x
    Single Elbow Pushup - 90 sec x x x x
    Planche Push Ups - NR x x x x
    Elbow Jumps - 90 sec x x x x
    Tuesday - Handstand Push Ups - 90 sec
    Shoulders/Bis/ x x x x
    Tris Crucifix Push Ups - 90 sec
    Decline Hand Stand Pushup-90 sec x x x x
    Half Plank Tiger Bends - NR

    Chin Ups - 90 sec

    Diamond Kiss Pushup - NR x x x x


    Close Grip Pull Ups - 90 sec x x x x
    Close Grip Push Up - NR x x x x

    Mountain Climber Pull Ups - 90 sec


    x x x x
    Wednesday - Legs Pistol Squats - NR

    Leaning Tower - 90 sec


    Single Leg Bear Squat - 90 sec x x x x
    Shrimp Squat - 90 sec x x x x
    Single Leg Plyo Jumps - 90 sec
    Thursday - Push Ups - NR
    Chest/Back
    Pull Ups - 90 sec

    Chest Dips - NR x x x x
    Single Elbow Pushup - 90 sec x x x x

    Planche Push Ups - NR x x x x

    Elbow Jumps - 90 sec x x x x

    Friday - Handstand Push Ups - 90 sec


    Shoulders/Bis/Tris
    Crucifix Push Ups - 90 sec x x x x
    Decline Hand Stand Pushup - 90 sec x x x x

    Half Plank Tiger Bends-90 sec

    7
    Chin Ups - 60 sec
    Diamond Kiss Pushup - NR x x x x
    Close Grip Pull Ups - 90 sec x x x x
    Close Grip Push Up - NR x x x x
    Mountain Climber Pull Ups - 90 sec x x x x
    Saturday - Pistol Squats - NR
    Legs
    Leaning Tower - 90 sec

    Single Leg Bear Squat - 90 sec x x x x


    Shrimp Squat - 90 sec x x x x

    Single Leg Plyo Jumps - 90 sec

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