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    Female Deload - GYM

    Uploaded by

    C. R. Pinto

    Copyright:

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

    Female Deload - GYM

    Uploaded by

    C. R. Pinto
    111 views5 pages

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    111 views5 pages

    Female Deload - GYM

    Uploaded by

    C. R. Pinto

    Copyright:

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

    000000000000CLEAN HEALTH FITNESS INSTITUTE WEEKLY TRAINING OVERVIEW - CORRECTIVE GBC

    TO TRACK & SAVE YOUR WEIGHTS, CLICK 'FILE', THEN 'MAKE A COPY'

    CLICK THE WORKOUT NAMES BELOW TO ACCESS THE VIDEO EXERCISE PLAYLISTS

    DAY WORKOUT STEPS

    MONDAY Lower 1 10,000 MAX

    TUESDAY Upper 1 10,000 MAX

    WEDNESDAY 10,000 MAX

    THURSDAY Lower 2 10,000 MAX

    FRIDAY Upper 2 10,000 MAX

    SATURDAY 10,000 MAX

    SUNDAY 10,000 MAX

    000000000000Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved


    000000000000CLEAN HEALTH FITNESS INSTITUTE - PROGRAM TYPE: CORRECTIVE GBC

    CLICK HERE TO VIEW THE VIDEO EXERCISE PLAYLIST FOR THIS WORKOUT
    A) Leg Press
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 12-15 75 2010

    B) Lying Leg Curls


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 12-15 75 2010

    C) Step Up - High Box


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 12 Each Leg 60 2010

    D) B-Stance BB Hip Thrusts


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 12 Each Leg 60 2010

    E) Leg Extensions
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 12-15 75 2010

    000000000000Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved


    000000000000CLEAN HEALTH FITNESS INSTITUTE - PROGRAM TYPE: CORRECTIVE GBC

    CLICK HERE TO VIEW THE VIDEO EXERCISE PLAYLIST FOR THIS WORKOUT
    A) Lat Pulldown - Pronated
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 12-15 60 2010

    B) DB Lateral Raises
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 12-15 60 2010

    C) Seated Row
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 12-15 60 2010

    D) DB Bench Press - Neutral


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 12-15 60 2010

    E) Standing DB Curls
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 12-15 60 2010

    F) Triceps Pushdowns - Rope


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 12-15 60 2010

    G) Plank
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 2 45 Seconds 45 -

    000000000000Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved


    000000000000CLEAN HEALTH FITNESS INSTITUTE - PROGRAM TYPE: CORRECTIVE GBC

    CLICK HERE TO VIEW THE VIDEO EXERCISE PLAYLIST FOR THIS WORKOUT
    A) DB Back Foot Elevated Split Squats
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 12 Each Leg 75 2010

    B) Single Lying Leg Curls


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 12-15 Each Leg 75 2010

    C) DB Squats - Heels Elevated


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 12 75 2010

    D) Hip Thrusts - BB or Smith Machine


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 12 60 2010

    E) Straight Leg Kickbacks - Banded


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 12-15 Each Leg 75 2010

    000000000000Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved


    000000000000CLEAN HEALTH FITNESS INSTITUTE - PROGRAM TYPE: CORRECTIVE GBC

    CLICK HERE TO VIEW THE VIDEO EXERCISE PLAYLIST FOR THIS WORKOUT
    A) Lat Pulldown - Supinated
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 12-15 60 2010

    B) Standing DB Overhead Press


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 12-15 60 2010

    C) 30* Prone DB Rows


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 12-15 60 2010

    D) Push Ups
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 10-12 60 2010

    E) Standing DB Hammer Curls


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 12-15 60 2010

    F) Triceps Pushdowns - Straight Bar


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 12-15 60 2010

    G) Reverse Crunches
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 2 15 45 -

    000000000000Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved

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