Week

1
2
3
4
5
6
7
8
9
10
11
12

Ngay tp : Tun le

:246
Tun chn : 3 4 5
Cac bai tp : Leap Ups
Calf Raises
Step Ups
Thrust Ups
Burn Outs
Squat Hops(1 bui mi tun)
Bang Luyn tp:

Leap Ups
Sets
2
3
3
3
4
2
4
3
4
5
6
4

13
14
15

Rep
s
20
20
25
30
25
50
30
50
50
40
50
75

Calf Raises

Step Ups

Sets

Sets

Reps

2
2
2
2
2
2
2
2
2
2
2
2

10
15
15
20
20
25
25
30
30
35
35
40

2
2
2
2
2
2
2
2
2
2
4
4

Reps
10
15
20
25
30
35
40
45
50
55
30
35

Thurst Ups Burn Outs

Sets
2
2
2
2
2
2
2
2
2
2
2
2

Reps

Sets

15
20
25
30
35
40
50
60
70
80
90
100

1
1
1
2
2
2
2
4
3
4
4
4

Reps
100
200
300
200
250
300
350
200
300
250
275
300

Squat Hops
Sets
4
4
4
4
4
4
5
5
5
5
5
6

Reps
15
20
20
20
25
30
25
25
30
30
30
30

Tun nay cac ban nn nghi ngi chn phuc hi chun bi cho tun cui
3
4

30
100

2
4

30
50

2
2

20
50

2
2

30
100

1
4

Tun 15 , cac ban tp trong 4 ngay 2 3 5 6

250
500

4
5

20
50