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  • Upper Body Exercises Lower Body Exercises

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    Tyler Freeman
    19 views4 pages
    The document outlines a 5-week workout program with different exercises scheduled for each day. Week 1 involves max effort upper and lower body exercises on specific days. Subsequent weeks follow a circuit/cardio, upper body, lower body, circuit/cardio pattern. Each week lists the scheduled exercises and sets/reps for the week. The final pages provide more detail on sample workouts for Week 1 and Week 2, including specific exercises, sets, reps and percentages of max lifts.

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    Workout

    Original Title

    Workout Tyler Freeman

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    The document outlines a 5-week workout program with different exercises scheduled for each day. Week 1 involves max effort upper and lower body exercises on specific days. Subsequent weeks follow a circuit/cardio, upper body, lower body, circuit/cardio pattern. Each week lists the scheduled exercises and sets/reps for the week. The final pages provide more detail on sample workouts for Week 1 and Week 2, including specific exercises, sets, reps and percentages of max lifts.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    19 views4 pages

    Upper Body Exercises Lower Body Exercises

    Uploaded by

    Tyler Freeman
    The document outlines a 5-week workout program with different exercises scheduled for each day. Week 1 involves max effort upper and lower body exercises on specific days. Subsequent weeks follow a circuit/cardio, upper body, lower body, circuit/cardio pattern. Each week lists the scheduled exercises and sets/reps for the week. The final pages provide more detail on sample workouts for Week 1 and Week 2, including specific exercises, sets, reps and percentages of max lifts.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 4

    Sunday

    Monday

    Tuesday

    Wednesd
    ay
    Rest
    Rest

    Week 1
    Week 2

    Rest
    Rest

    Week 3

    Rest

    Week 4

    Rest

    Week 5

    Rest

    MAX
    Upper
    Body
    Lower
    Body
    Upper
    Body
    Lower
    Body

    Rest
    Circuit
    Cardio
    Circuit
    Cardio
    Circuit
    Cardio
    Circuit
    Cardio

    Rest

    Rest

    Rest

    Thursda
    y
    Rest
    Circuit /
    Cardio
    Circuit /
    Cardio
    Circuit /
    Cardio
    Circuit /
    Cardio

    Friday
    MAX
    Lower
    Body
    Upper
    Body
    Lower
    Body
    Upper
    Body

    Saturda
    y
    Rest
    Rest
    Rest
    Rest
    Rest

    Upper Body Exercises

    Lower Body Exercises

    Bench Press (Barbell and Dumbbell)

    Squat (Front, Back, Sumo, Box)

    Incline Press (Barbell and Dumbbell)

    Leg Press

    Close Grip Bench

    Deadlift

    Dips

    Wall Sit

    Flys

    Clean (Power and Hang)

    Lat Pulldowns

    Calf Raises

    Pull Ups

    Lunges

    Rows
    Military Press
    Push Press
    Shoulder Raises
    Tricep
    Bicep

    Circuit
    Med Ball Slams
    Box Jumps
    Floor Sweeps
    Explosion Push-Ups
    Tire Flips

    Cardio

    Switch Feet

    Herd Heavens

    Squat Jumps

    LSD Run
    Suicides

    Week 1
    April 27 May 1

    Monday
    Stretch and Warm Up
    Bench Press
    Back Squat

    Max
    ________
    Max
    ________

    Tuesday
    Rest

    Wednesday
    Rest

    Thursday
    Rest

    Friday
    Stretch and Warm Up
    Cleans

    Max
    ________

    Incline Bench

    Max
    ________

    Week 2
    May 4 May 8

    Sunda
    y

    Monday

    Rest

    Bench Press
    4 x 10 @
    60%

    Tuesday

    Wednesd
    ay
    Rest

    Thursday

    Friday

    Saturda
    y

    Power
    Cleans
    4x8

    Rest

    Incline
    Dumbbell
    4 x 10

    Back Squats
    4 x 10
    @60%

    Lat
    Pulldowns
    4 x 10

    Box Jumps
    4 x 10

    Military Press
    4 x 10

    Partner Glut
    4x6

    Hammer
    Curls
    4 x 10

    E-Z Bar Curl


    4 x 10

    2 Hand
    Tricep
    4 x 10

    Skull
    Crushers
    4 x 10

    Battle Ropes

    Prowler
    Pushes

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