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  • Day 1: CHEST Week 1 Week 3 Week 5 Week 7: Weight Rep Weight Rep Weight Rep Weight

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    The document outlines a 12-week workout program focusing on different body parts each day including chest, back/lats, shoulders, and arms. It provides the exercises, weight, and number of reps for each week. It also includes a section for daily cardio with details on distance and time.

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    Original Title

    LICH-TAP

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    The document outlines a 12-week workout program focusing on different body parts each day including chest, back/lats, shoulders, and arms. It provides the exercises, weight, and number of reps for each week. It also includes a section for daily cardio with details on distance and time.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    12 views9 pages

    Day 1: CHEST Week 1 Week 3 Week 5 Week 7: Weight Rep Weight Rep Weight Rep Weight

    Uploaded by

    Long
    The document outlines a 12-week workout program focusing on different body parts each day including chest, back/lats, shoulders, and arms. It provides the exercises, weight, and number of reps for each week. It also includes a section for daily cardio with details on distance and time.

    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 9

    Day 1: CHEST

    Week 1 Week 3 Week 5 Week 7


    Weight Rep Weight Rep Weight Rep Weight
    7.5 12 5 5
    10 5 5 5
    Incline Bench Press
    12.5 5 5 5
    10 10 10 10

    5 8 8 8
    7.5 8 8 8
    Bench Press
    10 8 8 8
    7.5

    20 6 6 6
    25 6 6 6
    Chest Fly Machine
    25 6 6 6
    30 6 6 6

    25 8 8 8
    30 8 8 8
    Chest Press Machine
    30 8 8 8
    35

    5 12 5 5
    5 5 5 5
    Cable Fly
    5 5 5 5
    5 10 10 10

    8 8 8
    8 8 8
    Incline Bench Press
    8 8 8

    6 6 6
    6 6 6
    Dumbbell Pullover
    6 6 6
    6 6 6

    8 8 8
    8 8 8
    8 8 8
    Week 7 Week 9 Week 11
    Rep Weight Rep Weight Rep Cardio Distance Time Distance
    5 5 5 AM Cardio
    5 5 5 Pre-workout Warm-up
    5 5 5 st-workout Cooldown
    10 10 10

    8 8 8
    8 8 8
    8 8 8

    6 6 6
    6 6 6
    6 6 6
    6 6 6

    8 8 8
    8 8 8
    8 8 8

    5 5 5
    5 5 5
    5 5 5
    10 10 10

    8 8 8
    8 8 8
    8 8 8

    6 6 6
    6 6 6
    6 6 6
    6 6 6

    8 8 8
    8 8 8
    8 8 8
    Time Distance Time Distance Time Distance Time Distance Time
    Day 1: BACK/LAT

    Week 1 Week 3 Week 5 Week 7


    Weight Rep Weight Rep Weight Rep Weight
    7.5 12 5 5
    10 5 5 5
    Deadlift
    12.5 5 5 5
    10 10 10 10

    5 8 8 8
    7.5 8 8 8
    Cable Lat Pulldown
    10 8 8 8
    7.5

    20 6 6 6
    25 6 6 6
    Row
    25 6 6 6
    30 6 6 6

    25 8 8 8
    30 8 8 8
    Dumbbell Row
    30 8 8 8
    35

    5 12 5 5
    5 5 5 5
    Cable Fly
    5 5 5 5
    5 10 10 10

    8 8 8
    8 8 8
    Incline Bench Press
    8 8 8

    6 6 6
    6 6 6
    Dumbbell Pullover
    6 6 6
    6 6 6

    8 8 8
    8 8 8
    8 8 8
    Week 7 Week 9 Week 11
    Rep Weight Rep Weight Rep Cardio Distance Time Distance
    5 5 5 AM Cardio
    5 5 5 Pre-workout Warm-up
    5 5 5 st-workout Cooldown
    10 10 10

    8 8 8
    8 8 8
    8 8 8

    6 6 6
    6 6 6
    6 6 6
    6 6 6

    8 8 8
    8 8 8
    8 8 8

    5 5 5
    5 5 5
    5 5 5
    10 10 10

    8 8 8
    8 8 8
    8 8 8

    6 6 6
    6 6 6
    6 6 6
    6 6 6

    8 8 8
    8 8 8
    8 8 8
    Time Distance Time Distance Time Distance Time Distance Time
    SHOULDER

    Week 1 Week 2 Week 3 Week 4


    Weight Rep Weight Rep Weight Rep Weight
    25 12
    30 12
    Dumbbell Shoulder Press 35 5
    35 8
    35 10

    0 10
    0 12
    Barbell Shoulder Press
    0 10
    2.5 8

    1.5kg 12
    Cable Fly 1.5kg 12
    (2 trước 2 sau) 1.5kg 12
    1.5kg 12

    10 12
    Dumbbell Fly 15 12
    (+ Scarerow) 15 12
    15 12

    5 12
    Ngồi vai sau 5 12
    (+ kéo V vai sau) 5 12
    5 12

    0-10 20
    Barbell sau - 0-10 20
    Dumbbell tay trước 0-10 20

    2.5 12-10
    EZ-Bar Triceps Extension 2.5 12-10
    -EZ-Bar Biceps 2.5 12-10
    2.5 12-10

    10 15
    Dumbbell Kickback 10 16
    Dumbbell Biceps Curl 10 17
    10 18
    Week 4 Week 5 Week 6
    Rep Weight Rep Weight Rep

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