Scribd Logo
Upload

Welcome to Scribd!

  • 14 views

    Planilla Fuerza

    Uploaded by

    Andrea Craciun
    The document outlines a 4-week workout routine with exercises organized by muscle groups. Each week focuses on different exercises targeting the major muscle groups including lower limbs, trunk, shoulders, back, chest, biceps, and triceps. The routine provides details on specific exercises, equipment needed, sets, repetitions, rest periods, and intensity for each workout. Graphical representations are also included to demonstrate proper form for the exercises.

    Copyright:

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

    Planilla Fuerza

    Uploaded by

    Andrea Craciun
    14 views13 pages
    The document outlines a 4-week workout routine with exercises organized by muscle groups. Each week focuses on different exercises targeting the major muscle groups including lower limbs, trunk, shoulders, back, chest, biceps, and triceps. The routine provides details on specific exercises, equipment needed, sets, repetitions, rest periods, and intensity for each workout. Graphical representations are also included to demonstrate proper form for the exercises.

    Original Description:

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document outlines a 4-week workout routine with exercises organized by muscle groups. Each week focuses on different exercises targeting the major muscle groups including lower limbs, trunk, shoulders, back, chest, biceps, and triceps. The routine provides details on specific exercises, equipment needed, sets, repetitions, rest periods, and intensity for each workout. Graphical representations are also included to demonstrate proper form for the exercises.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    14 views13 pages

    Planilla Fuerza

    Uploaded by

    Andrea Craciun
    The document outlines a 4-week workout routine with exercises organized by muscle groups. Each week focuses on different exercises targeting the major muscle groups including lower limbs, trunk, shoulders, back, chest, biceps, and triceps. The routine provides details on specific exercises, equipment needed, sets, repetitions, rest periods, and intensity for each workout. Graphical representations are also included to demonstrate proper form for the exercises.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 13

    T

    B
    S

    Exercise Muscular group Load Sets Repetitions Rest


    Lunges Lower limb front
    Steps Lower limb front
    Donkey kicks Lower limb back
    Kettlebell
    swings Lower limb back

    Elbow plank Trunk

    cross crunches Trunk

    Side raises Shoulder and torax front

    Chest flyes Shoulder and torax front

    One arm row Shoulder and torax back

    Body row Shoulder and torax back

    Push ups Arm front


    hammer curls Arm front
    Triceps dips Arm back
    Triceps overhead extensions Arm back

    SHOULDERS TRUNK/CORE
    TRICEPS

    LOWER LIMBS BACK


    TRAINING WORKOUT

    Objective:
    WARM UP

    Between 5-10 minutes


    STRENGTH WORKOUT
    WEEK 1 WEEK 2 WEEK 3
    DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 DAY 8

    COOL DOWN
    Stetching

    5 minutes

    TRUNK/CORE
    BICEPS

    BACK CHEST
    WEEK 3 WEEK 4
    DAY 9 DAY 10 DAY 11 DAY 12
    Muscular groups Exercises
    Lower limb front High knees Climbers Lunges squats
    Lower limb back leg raises Bridges Donkey kicks squats
    Trunk Elbow plan scissors cross crunches knee-to-elbos
    Shoulder and torax front Incline presChest flyes Push ups Side raises
    Shoulder and torax back Bent over f One arm row Pull ups Barbell row
    Arm front Barbell curlconcentration curls hammer curls
    Arm back Push ups Diamond push ups Triceps kickback Triceps dips

    Load 1 kg dumbbe
    2 kg dumbbell 3 kg dumbbell 5 kg dumbbell
    Intensity High Medium Low
    Steps Jumps leg raises Bridges Donkey kicksquats Calf raises
    Calf raises Kettlebell swings
    twist
    Front raises
    Lat pull down Body row

    Triceps overhead extensions

    Body Bands Kettlebell TRX Medicine ball


    Kettlebell s Elbow plan scissors cross cruncknee-to-el Incline presChest flyes Push ups Side raises
    Front raisesBent over f One arm roPull ups Barbell rowLat pull do Body row Barbell curlconcentrati
    hammer curPush ups Diamond puTriceps kic Triceps dipsTriceps overhead extensions
    WORKOUT ROUTINE
    Exercise Graphic Muscular group Load Sets Repetitions Rest Intensity

    WORKOUT ROUTINE
    Exercise Graphic Muscular group Load Sets Repetitions Rest Intensity
    Plank Trunk Body 3 30 " 1'

    Push-ups Shoulder and torax front Body 3 5 1'

    Squat Lower limb front Medicine ball 2 8 1'

    Biceps curl Arm front 3 kg dumbbell 3 8 1'

    Donkey kick Lower limb back Body 2 8 1'

    One arm row Shoulder and torax back 2 kg dumbbell 3 6 1'


    Triceps extension Arm back 1 kg dumbbell 3 6 1'

    WORKOUT ROUTINE
    Exercise Graphic Muscular group Load Sets Repetitions Rest Intensity

    WORKOUT ROUTINE
    Exercise Graphic Muscular group Load Sets Repetitions Rest Intensity
    Plank Trunk Body 3 30 " 1'

    Push-ups Shoulder and torax front Body 3 5 1'

    Squat Lower limb front Medicine ball 2 8 1'

    Biceps curl Arm front 3 kg dumbbell 3 8 1'

    Donkey kick Lower limb back Body 2 8 1'


    One arm row Shoulder and torax back 2 kg dumbbell 3 6 1'

    Triceps extension Arm back 1 kg dumbbell 3 6 1'

    You might also like