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    General Cardio Jogging 1 30min

    Uploaded by

    stiri presa
    This document outlines a weekly workout plan consisting of: - Cardio exercises like jogging and interval training - Full body weight training sessions focusing on pushes, pulls, squats, and hip hinges - Isolation exercises targeting biceps, triceps, and abs - Each workout includes 3-4 sets of various exercises with reps ranging from 6-15 and weights from 45-120 kg.

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

    General Cardio Jogging 1 30min

    Uploaded by

    stiri presa
    19 views5 pages
    This document outlines a weekly workout plan consisting of: - Cardio exercises like jogging and interval training - Full body weight training sessions focusing on pushes, pulls, squats, and hip hinges - Isolation exercises targeting biceps, triceps, and abs - Each workout includes 3-4 sets of various exercises with reps ranging from 6-15 and weights from 45-120 kg.

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    Ziua.docx

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    This document outlines a weekly workout plan consisting of: - Cardio exercises like jogging and interval training - Full body weight training sessions focusing on pushes, pulls, squats, and hip hinges - Isolation exercises targeting biceps, triceps, and abs - Each workout includes 3-4 sets of various exercises with reps ranging from 6-15 and weights from 45-120 kg.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    19 views5 pages

    General Cardio Jogging 1 30min

    Uploaded by

    stiri presa
    This document outlines a weekly workout plan consisting of: - Cardio exercises like jogging and interval training - Full body weight training sessions focusing on pushes, pulls, squats, and hip hinges - Isolation exercises targeting biceps, triceps, and abs - Each workout includes 3-4 sets of various exercises with reps ranging from 6-15 and weights from 45-120 kg.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 5

    Rep/ Kg/

    Ziua Zona Tip Exercițiu Set Res


    Timp Km/h
    General Cardio Jogging 1 30min -
    Horizontal Push Flat Dumbbel Bench Press 3 6-8 90
    Horizontal Pull Cable Row 3 6-8 60
    Vertical Push Seated Dumbbell Shoulder Press 3 6-8 60
    Vertical Pull 1 Arm Cable Pulldowns 3 6-8 45
    Superior Tricep Accesory Dumbbell Extension 4 8-10 45
    Luni
    Bicep Accesory Barbell Curl 4 10-12 45
    Abs Accesory Hanging Leg Raises 3 8-10 60
    Crunch Accesory Reverse Crunches 3 8-10 60
    Anti-Movement Accesory Paloff Press 3 8-10 60
    General Cardio Alergare 1 15min -
    General Cardio Jogging 1 30min -
    Rep/ Kg/
    Ziua Zona Tip Exercițiu Set Res
    Timp Km/h
    General Cardio Jogging 1 30min -
    Deadlift Variation Conventional Deadlift 4 3 120
    Squat Variation Front Squat 3 5 60
    1 Leg Squat Variation Split Squat 3 6 60
    Inferior Hip Hinge Kettlebell Swings 3 8 45
    Marți
    Abs Accesory Hanging Leg Raises 3 8-10 60
    Crunch Accesory Reverse Crunches 3 8-10 60
    Anti-Movement Accesory Paloff Press 3 8-10 60
    General Cardio Alergare 1 15min -
    General Cardio Jogging 1 30min -
    Rep/ Kg/
    Ziua Zona Tip Exercițiu Set Res
    Timp Km/h
    General Cardio Jogging 1 30min -
    Horizontal Push Flat Dumbbell Bench Press 3 6-8 90
    Horizontal Pull Cable Row 4 8-10 60
    1 Arm Vertical Push Seated Dumbell Shoulder Press 4 10-12 60
    1 Arm Vertical Pull Single Arm Cable Pulldown 4 12-15 45
    1 Arm Horizontal Pull Dumbbell Row 4 12-15 45
    Superior
    Joi Bicep Accesory EZ Bar Curls 4 12-15 45
    Tricep Accesory Skullcrushers 4 12-15 45
    Abs Accesory Hanging Leg Raises 3 10-12 60
    Crunch Accesory Reverse Crunches 3 10-12 60
    Anti-Movement Accesory Paloff Press 3 10-12 60
    General Cardio Alergare 1 15min -
    General Cardio Jogging 1 30min -
    Rep/ Kg/
    Ziua Zona Tip Exercițiu Set Res
    Timp Km/h
    General Cardio Jogging 1 30min -
    Squat Variation Front Squat 3 8-10 60
    Hip Hinge Barbell Glute Raise 3 10-12 60
    1 Leg Squat Variation Skater Squats 3 10-12 60
    1 Leg Posterior Variation Single Leg RDL 3 10-12 60
    Inferior
    Vineri Abs Accesory Hanging Leg Raises 3 10-12 60
    Crunch Accesory Reverse Crunches 3 10-12 60
    Anti-Movement Accesory Paloff Press 3 10-12 60
    Finisher Standing Calf Raise 1 50
    General Cardio Alergare 1 15min -
    General Cardio Jogging 1 30min -

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