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    Week 1 Workout #1 Exercise Sets Reps Set X Reps

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    youknowu
    The document outlines a 4-week workout program with 3 workouts per week. Each workout consists of 5 exercises with 3 sets of 10 reps each. Workouts for week 1 focus on barbell back squats, deadlifts, thrusters, leg raises, and bench press. Weeks 2-4 progressively decrease reps with increased weight and variation between workouts.

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    Week 1 Workout #1 Exercise Sets Reps Set X Reps

    Uploaded by

    youknowu
    18 views8 pages
    The document outlines a 4-week workout program with 3 workouts per week. Each workout consists of 5 exercises with 3 sets of 10 reps each. Workouts for week 1 focus on barbell back squats, deadlifts, thrusters, leg raises, and bench press. Weeks 2-4 progressively decrease reps with increased weight and variation between workouts.

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    Workout program

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    Workout Copy

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    The document outlines a 4-week workout program with 3 workouts per week. Each workout consists of 5 exercises with 3 sets of 10 reps each. Workouts for week 1 focus on barbell back squats, deadlifts, thrusters, leg raises, and bench press. Weeks 2-4 progressively decrease reps with increased weight and variation between workouts.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    18 views8 pages

    Week 1 Workout #1 Exercise Sets Reps Set X Reps

    Uploaded by

    youknowu
    The document outlines a 4-week workout program with 3 workouts per week. Each workout consists of 5 exercises with 3 sets of 10 reps each. Workouts for week 1 focus on barbell back squats, deadlifts, thrusters, leg raises, and bench press. Weeks 2-4 progressively decrease reps with increased weight and variation between workouts.

    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 8

    Workout #1

    Exercise Sets Reps Set x Reps


    set #1 10
    set #2 10
    Barbell Back Squat
    set #3 10

    set #4 10
    Barbell Deadlifts (Alt straight: set #5 10
    Bent = 1:1) set #6 10

    set #7 10
    set #8 10
    Thursters
    set #9 10

    set #10 10
    set #11 10
    Leg Raises
    set #12 10

    set #13 10
    set #14 10
    Bench Press
    set #15 10
    WEEK 1
    Workout #2 Workout #3
    Sets Reps Set x Reps Sets Reps
    set #1 10 set #1 10
    set #2 10 set #2 8
    set #3 10 set #3 8

    set #4 10 set #4 12
    set #5 10 set #5 10
    set #6 10 set #6 10

    set #7 10 set #7 10
    set #8 10 set #8 8
    set #9 10 set #9 8

    set #10 10 set #10 20


    set #11 10 set #11 20
    set #12 10 set #12 20

    set #13 10 set #13 15


    set #14 10 set #14 10
    set #15 10 set #15 6
    WEEK 2
    kout #3 Workout #4 Workout #5
    Set x Reps Sets Reps Set x Reps Sets
    set #1 12 set #1
    set #2 10 set #2
    set #3 8 set #3
    set #4 6 set #4
    set #5 4 set #5
    set #6 2 set #6
    set #7 0 set #7
    set #8 -2 set #8
    set #9 -4 set #9
    set #10 -6 set #10
    set #11 -8 set #11
    set #12 -10 set #12
    set #13 -12 set #13
    set #14 -14 set #14
    set #15 -16 set #15
    set #16 -18 set #16
    set #17 -20 set #17
    set #18 -22 set #18
    set #19 -24 set #19
    set #20 -26 set #20
    WEEK 2
    Workout #5 Workout #6
    Reps Set x Reps Sets Reps Set x Reps
    12 set #1 10
    10 set #2 10
    8 set #3 10
    6 set #4 10
    4 set #5 10
    2 set #6 10
    0 set #7 10
    -2 set #8 10
    -4 set #9 10
    -6 set #10 10
    -8 set #11 10
    -10 set #12 10
    -12 set #13 10
    -14 set #14 10
    -16 set #15 10
    -18 set #16 10
    -20 set #17 10
    -22 set #18 10
    -24 set #19 10
    -26 set #20 10
    WEEK 3
    Workout #7 Workout #8
    Sets Reps Set x Reps Sets Reps
    set #1 10 set #1 8/10
    set #2 10 set #2 8/10
    set #3 8 set #3 8/10

    set #4 7.3333333333 set #4 8/10


    set #5 6.3333333333 set #5 8/10
    set #6 5.3333333333 set #6 8/10

    set #7 4.3333333333 set #7 8/10


    set #8 3.3333333333 set #8 8/10
    set #9 2.3333333333 set #9 8/10

    set #10 1.3333333333 set #10 8/10


    set #11 0.3333333333 set #11 8/10
    set #12 -0.6666666667 set #12 8/10

    set #13 -1.6666666667 set #13 8/10


    set #14 -2.6666666667 set #14 8/10
    set #15 -3.6666666667 set #15 8/10
    EEK 3
    kout #8 Workout #9 Workout #10
    Set x Reps Sets Reps Set x Reps Sets
    set #1 8/10 set #1
    set #2 8/10 set #2
    set #3 8/10

    set #4 8/10 set #3


    set #5 8/10 set #4
    set #6 8/10

    set #7 8/10 set #5


    set #8 8/10 set #6
    set #9 8/10

    set #10 8/10 set #7


    set #11 8/10 set #8
    set #12 8/10

    set #13 8/10 set #9


    set #14 8/10 set #10
    set #15 8/10
    WEEK 4
    Workout #10 Workout #11
    Reps Set x Reps Sets Reps Set x Reps
    10 set #1 10
    10 set #2 10

    10 set #3 10
    10 set #4 10

    10 set #5 10
    10 set #6 10

    10 set #7 10
    10 set #8 10

    10 set #9 10
    10 set #10 10
    Workout #12
    Sets Reps Set x Reps
    set #1 10
    set #2 10

    set #3 10
    set #4 10

    set #5 10
    set #6 10

    set #7 10
    set #8 10

    set #9 10
    set #10 10

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