PLEASE READ ALL NOTES AT THE END OF THIS SHEET

TOO!
VUI LNG C TT C CC GHI CH PHN CUI
CA SHEET NY!

Monday
Exercise

Ngc
 X

Tay sau
Tay sau
Sets Reps

6 6

4 6-8

3 6

3 6
3 8

3 12

3 12
2 10-12
 Ghi ch weight note reps note

Progression with main Focus

Tp trung chnh vo bi ny

Pyramide

Pyramide

Pyramide
Pyramide

Pyramide

Pyramide
Pyramide
form note
PLEASE READ ALL NOTES AT THE END OF THIS SHEET
TOO!
VUI LNG C TT C CC GHI CH PHN CUI
CA SHEET NY!

Tuesday
Exercise

Mng chn
Sets Reps

5 5

4 15

3 6

6 15
 Ghi ch weight note reps note

Progression with main Focus

Tp trung chnh vo bi ny

Pyramide

Pyramide

Pyramide
form note
PLEASE READ ALL NOTES AT THE END OF THIS SHEET
TOO!
VUI LNG C TT C CC GHI CH PHN CUI
CA SHEET NY!

Wednesday
Exercise

Vai
Tay Truoc
Sets Reps

5 5

3 8

5 8
3 6-8

3 8
 Ghi ch weight note reps note

Progression with main Focus

Tp trung chnh vo bi ny

Pyramide

Pyramide
Pyramide

Pyramide
form note
PLEASE READ ALL NOTES AT THE END OF THIS SHEET
TOO!
VUI LNG C TT C CC GHI CH PHN CUI
CA SHEET NY!

Wednesday
Exercise
Sets Reps

3 6

3 6

5 6
5 8

4 8
 Ghi ch weight note reps note

Pyramide

Pyramide

Pyramide
Pyramide

Pyramide
form note
PLEASE READ ALL NOTES AT THE END OF THIS SHEET
TOO!
VUI LNG C TT C CC GHI CH PHN CUI
CA SHEET NY!

Wednesday
Exercise
Sets Reps

4 6

5 12

3 15
5 12

4 8
 Ghi ch weight note reps note

Pyramide

Pyramide

Pyramide
Pyramide

Pyramide
form note
PLEASE READ ALL NOTES AT THE END OF THIS SHEET
TOO!
VUI LNG C TT C CC GHI CH PHN CUI
CA SHEET NY!

Wednesday
Exercise
Sets Reps

3 6

3 8

3 6
5 10

4 8
 Ghi ch weight note reps note

Pyramide

Pyramide

Pyramide
Pyramide

Pyramide
form note