Scribd Logo
Загрузить

Добро пожаловать в Scribd!

  • Upper Lower Workout

    Загружено:

    Guy
    119 просмотров2 страницы
    This workout routine contains two lower body sessions and two upper body sessions. The lower body sessions focus on quadriceps and glutes, respectively. Each session begins with a 10-15 minute warm-up followed by dynamic stretches. The main exercises include multi-joint movements like squats, deadlifts, and lunges followed by isolation exercises like leg extensions and abductor/adductor work. The upper body sessions similarly begin with a warm-up and stretches before multi-joint exercises like rows, presses, and pull-ups followed by isolation work for biceps, triceps, and shoulders. Exercises are generally performed for 3 sets of 8-12 repetitions with 60-90 seconds of rest between sets.

    Исходное описание:

    UL workout for

    Авторское право

    © © All Rights Reserved

    Доступные форматы

    DOCX, PDF, TXT или читайте онлайн в Scribd

    Этот документ был вам полезен?

    Это неприемлемый материал?

    Пожаловаться на этот документ
    This workout routine contains two lower body sessions and two upper body sessions. The lower body sessions focus on quadriceps and glutes, respectively. Each session begins with a 10-15 minute warm-up followed by dynamic stretches. The main exercises include multi-joint movements like squats, deadlifts, and lunges followed by isolation exercises like leg extensions and abductor/adductor work. The upper body sessions similarly begin with a warm-up and stretches before multi-joint exercises like rows, presses, and pull-ups followed by isolation work for biceps, triceps, and shoulders. Exercises are generally performed for 3 sets of 8-12 repetitions with 60-90 seconds of rest between sets.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате DOCX, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    119 просмотров2 страницы

    Upper Lower Workout

    Загружено:

    Guy
    This workout routine contains two lower body sessions and two upper body sessions. The lower body sessions focus on quadriceps and glutes, respectively. Each session begins with a 10-15 minute warm-up followed by dynamic stretches. The main exercises include multi-joint movements like squats, deadlifts, and lunges followed by isolation exercises like leg extensions and abductor/adductor work. The upper body sessions similarly begin with a warm-up and stretches before multi-joint exercises like rows, presses, and pull-ups followed by isolation work for biceps, triceps, and shoulders. Exercises are generally performed for 3 sets of 8-12 repetitions with 60-90 seconds of rest between sets.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате DOCX, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 2

    Lower 1 Upper 1

    Quad Focussed
    Warm up 10-15 mins
    Warm up 10-15 mins
    5 mins cycle, treadmill, rower etc. raise
    5 mins cycle, treadmill, rower etc. raise
    body temp, work up a sweat
    body temp, work up a sweat
    Dynamic stretches
    Dynamic stretches
    bird dog 5 each side
    Single leg glute bridges 10-12 each side
    Deadbug 10 slow each side
    bird dog 5 each side
    Supermans 5 slow and controlled
    hip-circles 10 each side
    Inch worms 5
    Deadbug 10 slow each side
    Push up iso hold 3 x 20-30 secs
    Supermans 5
    Inverted row or banded row activate back
    Inch worms 5
    Body weight lunges each side 5 each side muscles 3 x10
    Squat jump as high as possible 2x5 60 secs
    Explosive push ups off bench 2 x 3 ( be
    rest
    explosive and controlled) rest 60 secs
    Main Body
    Main Body
    1. Weight Squats w up with 2-3 sets
    1. Barbell Rows (option of Superset
    Warm up example
    1 x 10 using bar only with 2)4x 8-10
    1 x 5 using 20kg 2. Incline DB Press 4 x8-10 rest 60-90
    1x3 using 40kg 3. Pull ups or Wide Lat Pulldown
    1x3 using 50 kg (option of superset with 4) 4x 12-
    Then do work sets of 3 sets of 10 with 15 (slow and controlled
    55kg (aim for 8/10 difficulty RPE each set) 4. Shoulder Press 4 x 12-15 rest 60-90
    rest 2-3 mins between each set
    secs
    2. Romanian Deadlifts 3x10-12
    controlled tempo 55-60kg (8 RPE, 5. Tricep push down (superset A 1) 4
    tough last set) rest 90-120 seconds x 12
    3. Dumbbell Split squat (BW warm up 6. Rope bicep hammer curls
    10 each side (superset A2) 4 x10-12 rest 60-
    Work sets 3 x 12 25 kg (@8 RPE) 90secs
    rest 60-90s
    7. Tricep Overhead (superset B1)4 x
    4. Lying hamstring 3x12-15 (superset
    A1) 10-12
    5. Leg extension 3 x12-15 (superset 8. Bicep curls (superset B2) 4 10-12
    A2)
    6. Superset B1 Abductor 3x20 82.5kg
    7.
    7. Superset B2 Adductor 3x20 77.5kg
    Lower 2 Upper 2
    Glutes Focussed
    Warm up 10-15 mins Warm up 10-15 mins
    5 mins cycle, treadmill, rower etc. raise 5 mins cycle, treadmill, rower etc. raise
    body temp, work up a sweat body temp, work up a sweat
    Dynamic stretches Dynamic stretches
    Single leg glute bridges 10-12 each side bird dog 5 each side
    bird dog 5 each side Deadbug 10 slow each side
    hip-circles 10 each side Supermans 5 slow and controlled
    Deadbug 10 slow each side Inch worms 5
    Supermans 5 slow and controlled Push up iso hold 3 x 20-30 secs
    Inch worms 5 Inverted row or banded row activate back
    Body weight lunges each side 5 each side muscles 3 x10
    KB swing/ Banded RDL 2 x 30 secs (Be
    explosive ( rest 60-90secs Explosive push ups off bench 2 x 3 ( be
    explosive and controlled) rest 60 secs
    Main Body
    1. Deadlifts Main Body
    Warm Example 1. Chest Press (option of Superset
    1 x 10 using bar only with 2) 4 x8-10 rest 60-90secs
    1 x 5 using 20kg 2. Cable Row 4 x10-12 rest 60-90secs
    1x3 using 40kg 3. Shoulder Press (option of superset
    1x3 using 50 kg with 4) 4 x 10
    Deadlift 4x6 55-60kg (@8RPE) rest 2-3 4. Straight Pull down 4x 12-15 (slow
    mins and controlled rest 60-90secs
    5. Dips 3 x AMRAP rest 60-90secs
    2. DB Lateral Lunges 3 x10 each side 6. Front raise (Triset A 1) 3 x 12-15
    3. Hip/Glute Thrust with Barbell 3 7. Lateral raise (Triset A2) 3 x12-15
    x10-12 100kg 8. Face Pull (Triset A3) 3 x 12-15
    4. Reverse Lunges 3 x 10-12 each side 9. Farmers walks 3 x 40 kg
    5. Glute Hyperextension 3 x15
    6. Triset A1 Banded frog pumps 3 x20
    7. Triset A2 Banded bridges 3 x20
    8. Triset A3 band kick back 4x20 ea
    side and back Rest 60 secs

    Вам также может понравиться