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    Hà Phase 3 4 Bu I 8-7

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    Quốc Huy
    The document outlines a full body workout split over two weeks. It includes exercises for lower and upper body each week. Lower body exercises for week 1 include back squats, sumo deadlifts, lunges, hip thrusts, glute ham raises, side lunges and jump boxes. Upper body exercises include bench press, rows, presses, pull downs and curls. Week 2 focuses on variations like incline presses, seated rows, and Romanian deadlifts. Rest periods between 1.5-3 minutes are recommended with 3-5 sets of 8-20 reps depending on the exercise. Video links are included for exercise form. The notes recommend using a mini band for hip thrusts and asking for form checks on

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    Hà Phase 3 4 Bu I 8-7

    Uploaded by

    Quốc Huy
    23 views3 pages
    The document outlines a full body workout split over two weeks. It includes exercises for lower and upper body each week. Lower body exercises for week 1 include back squats, sumo deadlifts, lunges, hip thrusts, glute ham raises, side lunges and jump boxes. Upper body exercises include bench press, rows, presses, pull downs and curls. Week 2 focuses on variations like incline presses, seated rows, and Romanian deadlifts. Rest periods between 1.5-3 minutes are recommended with 3-5 sets of 8-20 reps depending on the exercise. Video links are included for exercise form. The notes recommend using a mini band for hip thrusts and asking for form checks on

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    Hà phase 3 4 buổi 8-7

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    The document outlines a full body workout split over two weeks. It includes exercises for lower and upper body each week. Lower body exercises for week 1 include back squats, sumo deadlifts, lunges, hip thrusts, glute ham raises, side lunges and jump boxes. Upper body exercises include bench press, rows, presses, pull downs and curls. Week 2 focuses on variations like incline presses, seated rows, and Romanian deadlifts. Rest periods between 1.5-3 minutes are recommended with 3-5 sets of 8-20 reps depending on the exercise. Video links are included for exercise form. The notes recommend using a mini band for hip thrusts and asking for form checks on

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    23 views3 pages

    Hà Phase 3 4 Bu I 8-7

    Uploaded by

    Quốc Huy
    The document outlines a full body workout split over two weeks. It includes exercises for lower and upper body each week. Lower body exercises for week 1 include back squats, sumo deadlifts, lunges, hip thrusts, glute ham raises, side lunges and jump boxes. Upper body exercises include bench press, rows, presses, pull downs and curls. Week 2 focuses on variations like incline presses, seated rows, and Romanian deadlifts. Rest periods between 1.5-3 minutes are recommended with 3-5 sets of 8-20 reps depending on the exercise. Video links are included for exercise form. The notes recommend using a mini band for hip thrusts and asking for form checks on

    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 3

    Exercise

    Lower 1
    1 Back Squat
    2 Sumo DL
    3 Lunges
    4 Hip thurst
    5 Glute hams rasie
    6 Side lunges
    7 Jump Box
    Upper 1
    1 Bench press
    2 One arm row
    3 BB press on floor
    4 Lat pull down
    5 Ohp
    6 A1 Hamer curl
    7 A2 DB skrull crusher
    8 Side plank

    Off or steady state cardio

    Upper 2
    1 Incline Db press
    2 Seated low row
    3 Standing lat pull down
    4 SS Db lateral raise
    Face pull
    5 A1 DB curl
    6 A2 Rope behind neck tr
    7 Overhead cable core pr

    Lower 2
    1 BB Romanian DL
    2 Hip thust
    3 Bungarian spilit sq
    4 Cable kick back
    5 Swing with kettlebell
    6 SS Frog pump
    Lying side leg rasies

    * Nhớ hãy mang mini band khi tập hip thurst


    * Nhớ những bài Compound hãy quay lại cho a check
    Set Rep Tempo Rpe Rest SystemNote
    4 8,8,6,6 9 1.5-2
    4 5 8 1.5-2
    3 10 8 2-2.5
    4 8 2s pause t 9 1.5-2
    3 10 1.5-2
    3 10 1.5 https://www.youtube.com/watch?v=OLyBsmk
    5 10 2 https://www.youtube.com/watch?v=TXFhjK3p

    4 5 9 1.5-3
    3 10 8 1.5-2
    3 10 8 1.5
    4 10 2010 9 1.5
    4 8 10 2
    3 10 3010 10 1
    3 10 3010 10 1
    3

    4 10 2
    4 10 1.5-2
    3 10 1.5-2
    3 15 1.5
    3 15
    3 15 1
    3 15 1 https://www.youtube.com/watch?v=XTerYx0kwQ8
    3 15 https://www.youtube.com/watch?v=Q1Ace29jt50

    4 15 9 2
    4 15 9 1.5-2
    3 10 9 2
    4 15 9 1.5
    4 20 1.5 https://www.youtube.com/watch?v=YSxHifyI6
    4 20 1.5 https://www.youtube.com/watch?v=mTvsEr1Y
    4 20 https://www.youtube.com/watch?v=3w0cmEN

    p hip thurst
    quay lại cho a check
    e.com/watch?v=OLyBsmkkn-8
    e.com/watch?v=TXFhjK3pPJ8

    ch?v=XTerYx0kwQ8
    ch?v=Q1Ace29jt50

    e.com/watch?v=YSxHifyI6s8&t=1s
    e.com/watch?v=mTvsEr1YVTE
    e.com/watch?v=3w0cmENyeAw

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