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Training Log Week 3 (Paul)
Training Log Week 3 (Paul)
Training Log Week 3 (Paul)
(No activity)
Tuesday Upper (Home work out) Sets & Reps
Dumbbell standing military 5 set for 8 reps only
press
Floor Dumbbell press 3 sets for 8-10 reps only
Side Lateral raise 5 sets of 12 reps
Dumbbell Deadlift 3 sets of 10-12 reps
Dumbbell rows 2 sets of 15 reps and 1 set until
failure
Ab crunch 3 sets of 10 reps
Leg raises 3 sets for 8-10 reps
THURSDAY CIRCUIT
Simple but hard for 6 rounds for time
8 Dumbell Overhead squats
8 Dumbell push press
8 Dumbell Dumbbell rows
8 Dumbell deadlift
8 upright side lunge
2 minute rest & repeat
(Use a weight that will allow you to perform 10-15 reps)
FRIDAY
Full Body Sets and Reps
Dumbbell Romanian deadlift 5 sets of 5 reps
Dumbbell Floor press 5 sets of 5 reps
Dumbbell Arnold Press 5 sets of 5 reps
Dumbbell overhand row 4 sets of 10 reps
Dumbbell side lunge 3 sets of 12 reps
Dumbbell curls 4 sets of 12 reps
Dumbbell overhead triceps extension 4 sets of 12 reps
SUN DAY ACTIVE REST DAY
3000-6000 steps walk or 15-30 mins cycling or 15-30 mins jogging (Zone 2 around 90-110 bpm)
SATURDAY PURE RESTDAY
(No activity)
FAQ