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    Custom PHAT Schema

    Uploaded by

    Uhm
    The document outlines a 4 day upper/lower body workout split with exercises, sets, reps and rest days. Day 1 focuses on upper body with exercises like bent over rows, pull ups, bench press and dips. Day 2 targets lower body with squats, leg extensions, deadlifts and calf raises. Day 3 is a rest day. Day 4 works back and shoulders with bent over rows, rack chins, shoulder press and upright rows. Day 5 hits chest and arms, listing exercises such as bench press, incline bench, preacher curls and tricep extensions.

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    Custom PHAT Schema

    Uploaded by

    Uhm
    109 views2 pages
    The document outlines a 4 day upper/lower body workout split with exercises, sets, reps and rest days. Day 1 focuses on upper body with exercises like bent over rows, pull ups, bench press and dips. Day 2 targets lower body with squats, leg extensions, deadlifts and calf raises. Day 3 is a rest day. Day 4 works back and shoulders with bent over rows, rack chins, shoulder press and upright rows. Day 5 hits chest and arms, listing exercises such as bench press, incline bench, preacher curls and tricep extensions.

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    Custom PHAT schema for fitness

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    The document outlines a 4 day upper/lower body workout split with exercises, sets, reps and rest days. Day 1 focuses on upper body with exercises like bent over rows, pull ups, bench press and dips. Day 2 targets lower body with squats, leg extensions, deadlifts and calf raises. Day 3 is a rest day. Day 4 works back and shoulders with bent over rows, rack chins, shoulder press and upright rows. Day 5 hits chest and arms, listing exercises such as bench press, incline bench, preacher curls and tricep extensions.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    109 views2 pages

    Custom PHAT Schema

    Uploaded by

    Uhm
    The document outlines a 4 day upper/lower body workout split with exercises, sets, reps and rest days. Day 1 focuses on upper body with exercises like bent over rows, pull ups, bench press and dips. Day 2 targets lower body with squats, leg extensions, deadlifts and calf raises. Day 3 is a rest day. Day 4 works back and shoulders with bent over rows, rack chins, shoulder press and upright rows. Day 5 hits chest and arms, listing exercises such as bench press, incline bench, preacher curls and tricep extensions.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 2

    Maandag Bent over rows Pull ups Rack chins Bench press Dips Shoulder press Cumbered bar

    curls Skull crushers

    Upper Body Power Sets Reps 3 3-5 2 6 - 10 2 6 - 10 3 3-5 2 6 - 10 3 6 - 10 3 6 - 10 3 6 - 10

    Dinsdag

    Lower Body Power Sets Reps Squats 3 3-5 Leg extensions 2 6 - 10 Deadlifts 3 3-5 Leg curls 2 6 - 10 Calf raises 3 6 - 10 Leg presses 2 12 - 15

    Dagelijks totaal sets Grand totaal sets

    21 88

    15

    Donderdag

    Back/Shoulder HT Sets Reps Bent over rows 6 3 Rack chins 3 8 - 12 Seated cable rows 3 8 - 12 Dumbbell rows 2 12 - 15 Pull ups 2 15 - 20 Shoulder press 3 8 - 12 Upright rows 2 12 - 15 Side lateral raises 3 12 - 20

    Vrijdag

    Chest/Arms HT Sets Reps Bench press 6 3 Incline bench 3 8 - 12 Hammer strength bench press 3 12 - 15 Incline cable flyes 2 15 - 20 Preacher curls 3 8 - 12 Concentration curls 2 12 - 15 Spider curls 2 15 - 20 Tricep extensions 3 8 - 12 Cable pressdown 2 12 - 15 Cable kickbacks 2 15 - 20 28

    24

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