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  • Work May 25-June 22 2017

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    Dot X Lee
    8 просмотров11 страниц
    The document outlines a 4-week exercise program with 3 sets of various bodyweight and weight training exercises each week. The rep schemes and weight loads generally increase each week to progressively challenge the body over the course of the program. Strength progress is also tracked over time, with increasing weight loads lifted for main lifts like squats, deadlifts, overhead press, and bench press.

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    The document outlines a 4-week exercise program with 3 sets of various bodyweight and weight training exercises each week. The rep schemes and weight loads generally increase each week to progressively challenge the body over the course of the program. Strength progress is also tracked over time, with increasing weight loads lifted for main lifts like squats, deadlifts, overhead press, and bench press.

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    © All Rights Reserved
    Скачайте в формате XLSX, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    8 просмотров11 страниц

    Work May 25-June 22 2017

    Загружено:

    Dot X Lee
    The document outlines a 4-week exercise program with 3 sets of various bodyweight and weight training exercises each week. The rep schemes and weight loads generally increase each week to progressively challenge the body over the course of the program. Strength progress is also tracked over time, with increasing weight loads lifted for main lifts like squats, deadlifts, overhead press, and bench press.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате XLSX, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 11

    Exercise Week 1 Week 2

    KNEE TUCK 3X10 3X10


    PLANK 1 MIN 1 MIN
    SPIDERMAN PUSHUP 3X10 3X10
    SIDE PLANK 2 X 30S 2 X 30S
    SUPERMAN 3X10 3X10
    PLANK 1 MIN 1 MIN
    KNEE RAISE 3X10 3X10
    SIDE PLANK 2 X 30S 2 X 30S
    RUSSIAN TWIST 3X15 3X15
    PLANK 1 MIN 1 MIN
    BRIEFCASES 3X12 3X12
    SIDE PLANK 2 X 30S 2 X 30S
    BIRD DOG 3X12 3X12
    SIDE PLANK 2 X 30S 2 X 30S
    Week 3 Week 4
    3X12 3X12
    1 MIN 1 MIN
    3X12 3X12
    2 X 30S 2 X 30S
    3X12 3X12
    1 MIN 1 MIN
    3X12 3X12
    2 X 30S 2 X 30S
    3X15 3X15
    1 MIN 1 MIN
    3X12 3X12
    2 X 30S 2 X 30S
    3X12 3X12
    2 X 30S 2 X 30S
    Exercise Week 1 Week 2
    X PUSHUPS 3X5 - 3X5 -
    BENCH PRESS 4X5 100 LBS 5X4 105 LBS
    BENT OVER ROWS 4X5 75 LBS 4X5 82.5 LBS
    STATIC PULL-UPS 3X5 - 3X6 -
    OVERHEAD PRESS 4X5 65 LBS 4X5 70 LBS
    BICEP CURL 3X10 15 LBS 3X10 15 LBS
    BENCH PUSHDOWN 3X12 - 3X12 -
    HAMMER CURL 3X10 15 LBS 3X10 15 LBS
    CABLE PULLDOWN 3X12 - 3X12 -
    SHRUGS 3X10 100 LBS 3X12 105 LBS
    Week 3 Week 4
    3X5 - 3X5 -
    5X4 110 LBS 5X3 120 LBS
    5X4 87.5 LBS 5X3 92.5 LBS
    4X5 - 4X6 -
    4X4 75 LBS 4X4 77.5 LBS
    3X10 17.5 LBS 3X12 17.5 LBS
    3X15 - 3X15 -
    3X10 17.5 LBS 3X12 17.5 LBS
    3X12 - 3X12 -
    3X10 110 LBS 3X12 120 LBS
    Exercise Week 1 Week 2
    VERTICAL JUMPS 3X4 - 3X4 -
    TUCK JUMPS 3X4 - 3X4 -
    FULL SQUAT 4X5 150 LBS 4X4 160 LBS
    DEADLIFT 4X5 145 LBS 4X4 150 LBS
    WALKING LUNGES 3X10 20 LBS 3X10 25 LBS
    ROMANIAN DEADLIFT 3X6 70 LBS 3X7 75 LBS
    HIP THRUST 4X7 130 LBS 4X8 135 LBS
    DB OVERHEAD PRESS 3X10 15 LBS 3X12 15 LBS
    DB FRONT RAISE 3X10 15 LBS 3X12 15 LBS
    DB LATERAL RAISE 3X10 15 LBS 3X12 15 LBS
    FACE PULLS 3X10 - 3X12 -
    Week 3 Week 4
    3X4 - 3X4 -
    3X4 - 3X4 -
    4X3 170 LBS 4X3 180 LBS
    4X3 160 LBS 4X3 170 LBS
    3X10 30 LBS 3X10 35 LBS
    3X6 80 LBS 3X6 85 LBS
    4X8 145 LBS 4X7 150 LBS
    3X12 15 LBS 3X12 15 LBS
    3X12 15 LBS 3X12 15 LBS
    3X12 15 LBS 3X12 15 LBS
    3X12 - 3X12 -
    Exercise Week 1 Week 2
    SQUAT JUMPS 3X8 3X10
    SL VERTICAL JUMPS 3X7 3X8
    BULGARIAN SPLIT SQUATS 3X10 3X12
    REVERSE LUNGE 3X10 3X12
    SL ROMANIAN DEADLIFT 3X10 3X12
    STEP UP 3X10 3X12
    PISTOL SQUAT 3X8 3X10
    ELEVATED HIP THRUST 3X8 3X10
    ROLLOUT 3X8 3X8
    SUPERMAN 3X10 3X10
    SIDE PLANK REACH 3X8 3X8
    PLANK 1 MIN 30S 1 MIN 30S
    Week 3 Week 4
    4X8 4X10
    4X7 4X8
    4X10 4X12
    4X10 4X12
    4X10 4X12
    4X10 4X12
    4X8 4X10
    4X8 4X10
    3X10 3X10
    3X12 3X12
    3X10 3X10
    2 MIN 2 MIN
    Exercise Week 1 Week 2
    2 FEET IN 2 FEET OUT 3X2 3X2
    LATERAL 2 IN 2 OUT 3X2 3X2
    FOOT FIRES 3X2 3X2
    SCISSOR JUMPS 3X2 3X2
    TUCK JUMPS 3X8 4X8
    DEPTH JUMPS FOR HEIGHT 3X6 4X5
    LUNGE JUMP 3X8 4X8
    SKATER JUMPS 3X10 4X10
    BOX JUMPS 3X5 4X5
    DEPTH JUMPS 3X5 4X5
    ROLLOUT 3X8 3X8
    SUPERMAN 3X10 3X10
    SIDE PLANK REACH 3X8 3X8
    PLANK 1 MIN 30S 1 MIN 30S
    Week 3 Week 4
    3X2 3X2
    3X2 3X2
    3X2 3X2
    3X2 3X2
    5X7 3X7
    5X4 3X4
    4X8 3X8
    4X10 3X10
    5X4 3X4
    5X4 3X4
    3X10 3X10
    3X12 3X12
    3X10 3X10
    2 MIN 2 MIN
    MARCH 19 2017
    LBS
    SQ 160
    DL 130
    OHP 70
    BP 115
    PC 115
    BOR 80
    APRIL 17 2017
    LBS
    SQ 180
    DL 170
    OHP 90
    BP 125
    PC 115
    BOR 90

    MAY 25 2017 LBS

    SQ 200
    DL 190
    OHP 92.5
    BP 140
    PC 115
    BOR 110
    GM 90
    HT 170
    SHRUGS 140

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