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    Program 1-4 C A Đ C

    Uploaded by

    Quốc Huy
    The document outlines a workout routine consisting of two upper body sessions and two lower body sessions. Each session includes warm-up exercises followed by multiple sets of strength exercises targeting different muscle groups. Repetition and set schemes are provided along with rest periods and target intensities. Videos and form tips are referenced to demonstrate proper technique for some exercises.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Program 1-4 C A Đ C

    Uploaded by

    Quốc Huy
    49 views9 pages
    The document outlines a workout routine consisting of two upper body sessions and two lower body sessions. Each session includes warm-up exercises followed by multiple sets of strength exercises targeting different muscle groups. Repetition and set schemes are provided along with rest periods and target intensities. Videos and form tips are referenced to demonstrate proper technique for some exercises.

    Original Title

    Program 1-4 của Đức

    Copyright

    © © All Rights Reserved

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    XLSX, PDF, TXT or read online from Scribd

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    The document outlines a workout routine consisting of two upper body sessions and two lower body sessions. Each session includes warm-up exercises followed by multiple sets of strength exercises targeting different muscle groups. Repetition and set schemes are provided along with rest periods and target intensities. Videos and form tips are referenced to demonstrate proper technique for some exercises.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    49 views9 pages

    Program 1-4 C A Đ C

    Uploaded by

    Quốc Huy
    The document outlines a workout routine consisting of two upper body sessions and two lower body sessions. Each session includes warm-up exercises followed by multiple sets of strength exercises targeting different muscle groups. Repetition and set schemes are provided along with rest periods and target intensities. Videos and form tips are referenced to demonstrate proper technique for some exercises.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 9

    Exercise Set

    Upper 1 warm up rotator cuff


    1 A1 BB bench press 4
    2 A2 Lat pull down 4
    3 B1 Incline DB benhpress 4
    4 B2 Prone DB row 4
    5 Standing DB press 3
    6 C1 Preacher curl 3
    7 C2 Rope tricep push down 3
    8 Plank 4

    Lower 1
    1 Box sq (with band) 3
    2 Conventional DL 3
    3 Split squat front foot elevated 4
    4 Single leg dL 4
    5 Cable sq with vbar 3
    6 Calf raise 4
    7 Oblique Twist with Trunk Rotation Using the Cable Ro 4

    Off

    Upper 2 warm up rotator cuff


    1 A1 Incline DB press 4
    2 A2 One arm row 4
    3 B1 Neutral grip DB press 4
    4 B2 Reverse fly machine +internal rotation 4

    5 DB lateral raise 4
    6 C1 Incline DB curl 4
    7 C2 DB skrull cruch 4

    Lower 2
    1 Sumo DL 3
    2 Romanian DL 3
    3 Leg press 4
    4 A1 leg extension 4
    5 A2 leg curl 4
    6 Swing 3
    7 Calf rasie 3
    8 Hanging leg rasie 4
    Rep Tempo Rpe Rest SystemNote Weight
    https://www.youtube.com/watch?v=g8_Wm
    10 4010 1.5
    10 4110 1.5
    10 3010 1.5
    10 3110 1.5
    10 3010 1.5
    10 3010 1
    10 3010 1
    failure

    10 3010 1.5-2
    10 1.5
    12 4010 1
    10 3010 1
    10 3010 1.5
    20 3010 1
    10 slow 1

    https://www.youtube.com/watch?v=g8_Wm
    10 3010 1.5
    10 3110 1.5
    10 3010 1.5 https://www.youtube.com/watch?v=o8UiLoh
    10 3010 1.5 http://www.exrx.net/WeightExercises/Deltoi

    10 3010 1.5 để ý ngón út


    10 3010 1
    10 3010 1

    10 2
    10 3010 1.5
    10 3010 1.5
    10 3010 1
    10 3010 1
    20 3010 1 https://www.youtube.com/watch?v=YSxHifyI
    20 3010 1
    10 slow 1
    e.com/watch?v=g8_WmUr_ybM

    e.com/watch?v=g8_WmUr_ybM

    e.com/watch?v=o8UiLohxk-s
    /WeightExercises/DeltoidPosterior/LVReverseFlyPronated.html#

    để ý ngón út

    e.com/watch?v=YSxHifyI6s8
    Exercise Set
    Upper 1 warm up rotator cuff
    1 A1 BB bench press 4
    2 A2 Lat pull down 4
    3 B1 Incline DB benhpress 4
    4 B2 Prone DB row 4
    5 Standing DB press 3
    6 C1 Preacher curl 3
    7 C2 Rope tricep push down 3
    8 Plank 4

    Lower 1
    1 Box sq (with band) 4
    2 Conventional DL 3
    3 Split squat front foot elevated 4
    4 Single leg dL 4
    5 Cable sq with vbar 3
    6 Calf raise 4
    7 Oblique Twist with Trunk Rotation Using the Cable Ro 4

    Off

    Upper 2 warm up rotator cuff


    1 A1 Incline DB press 4
    2 A2 One arm row 4
    3 B1 Neutral grip DB press 4
    4 B2 Reverse fly machine +internal rotation 4

    5 DB lateral raise 4
    6 C1 Incline DB curl 4
    7 C2 DB skrull cruch 4

    Lower 2
    1 Sumo DL 3
    2 Romanian DL 3
    3 Leg press 4
    4 A1 leg extension 4
    5 A2 leg curl 4
    6 Swing 3
    7 Calf rasie 3
    8 Hanging leg rasie 4

    Weakness
    1 OHP 3
    2 Standing DB press 2
    3 Standing unilateral rear delt cable fly 3
    4 Poliquin trap 3 raise 3
    5 A1 Hamer curl 3
    6 A2 dip 3
    7 Palloff press 3
    Rep Tempo Rpe Rest SystemNote Weight
    https://www.youtube.com/watch?v=g
    8-8-10-10 4010 1.5
    8-10-10-12 4110 1.5
    8-8-10-10 3010 1.5
    8-10-10-12 3110 1.5
    8-8-10-12 3010 1.5
    10 3010 1
    10 3010 1
    failure

    8-8-10-10 3010 1.5-2


    10 1.5
    12 4010 1
    10 3010 1
    10 3010 1.5
    20 3010 1
    10 slow 1

    https://www.youtube.com/watch?v=g
    6-8-10-10 3010 1.5
    8-8-10-10 3110 1.5
    6-8-10-10 3010 1.5 https://www.youtube.com/watch?v=o
    10 3010 1.5 http://www.exrx.net/WeightExercises/

    10 3010 1.5
    10 3010 1
    10 3010 1

    10 2
    10 3010 1.5
    10 3010 1.5
    10 3010 1
    10 3010 1
    20 3010 1 https://www.youtube.com/watch?v=Y
    20 3010 1
    10 slow 1
    5 3010 2
    10 3010 1.5
    15 3010 1.5 https://www.youtube.com/watch?v=4
    12 3210 1.5
    10 3010 1.5
    5 3010 1.5
    15 3010 1 https://www.youtube.com/watch?v=ix
    ww.youtube.com/watch?v=g8_WmUr_ybM

    ww.youtube.com/watch?v=g8_WmUr_ybM

    ww.youtube.com/watch?v=o8UiLohxk-s
    w.exrx.net/WeightExercises/DeltoidPosterior/LVReverseFlyPronated.html#

    để ý ngón út

    ww.youtube.com/watch?v=YSxHifyI6s8
    ww.youtube.com/watch?v=4Fy3JajDZPU

    ww.youtube.com/watch?v=ixsgJ0wDi6w

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