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    STRONG - Phase 2 - Int 1

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    Minh Triều

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    STRONG - Phase 2 - Int 1

    Uploaded by

    Minh Triều
    235 views6 pages

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    © © All Rights Reserved

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    Copyright:

    © All Rights Reserved
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    235 views6 pages

    STRONG - Phase 2 - Int 1

    Uploaded by

    Minh Triều

    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 6

    000000000000CLEAN HEALTH FITNESS INSTITUTE WEEKLY TRAINING OVERVIEW - CORRECTIVE GBC

    TO TRACK & SAVE YOUR WEIGHTS EACH WEEK, CLICK 'FILE', THEN 'MAKE A COPY'

    CLICK THE WORKOUT NAMES BELOW TO ACCESS THE VIDEO EXERCISE PLAYLISTS

    DAY WORKOUT

    MONDAY Lower 1

    TUESDAY Upper 1

    WEDNESDAY

    THURSDAY Lower 2

    FRIDAY Upper 2

    SATURDAY Lower 3

    SUNDAY

    000000000000Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved


    000000000000CLEAN HEALTH FITNESS INSTITUTE - PROGRAM TYPE: CORRECTIVE GBC

    CLICK HERE TO VIEW THE VIDEO EXERCISE PLAYLIST FOR THIS WORKOUT
    A) Low Bar Squats
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 6 6,4,2,6,4,2 240 2210
    2 6 6,4,2,6,4,2 240 2210
    3 6 6,4,2,6,4,2 240 2210

    B1) Single Lying Leg Curl - 1 & 1/4 Reps at Top


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 5-7 Each Leg 100 3010
    2 3 5-7 Each Leg 100 3010
    3 3 5-7 Each Leg 100 3010

    B2) DB Front Foot Elevated Split Squats


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 5-7 Each Leg 100 3010
    2 3 5-7 Each Leg 100 3010
    3 3 5-7 Each Leg 100 3010

    C) Kas Glute Bridge


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 10 120 2011
    2 3 10 120 2011
    3 3 10 120 2011

    000000000000Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved


    000000000000CLEAN HEALTH FITNESS INSTITUTE - PROGRAM TYPE: CORRECTIVE GBC

    CLICK HERE TO VIEW THE VIDEO EXERCISE PLAYLIST FOR THIS WORKOUT
    A1) BB Bench Press
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 6 8,6,4,8,6,4 120 2210
    2 6 8,6,4,8,6,4 120 2210
    3 6 8,6,4,8,6,4 120 2210

    A2) Pull Ups - Supinated (Weighted if Possible)


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 6 3 120 3010
    2 6 3 120 3010
    3 6 3 120 3010

    B1) Kneeling One Arm Overhead Shoulder Press - Neutral


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 6-8 Each Arm 90 3110
    2 3 6-8 Each Arm 90 3110
    3 3 6-8 Each Arm 90 3110

    B2) Seated Row - Neutral


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 8 90 2010
    2 3 8 90 2010
    3 3 8 90 2010

    C) Seated Rope Pull to Neck


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 8 90 2012
    2 3 8 90 2012
    3 3 8 90 2012

    D) Hanging Knee Raises


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 12 60 2010
    2 3 12 60 2010
    3 3 12 60 2010

    000000000000Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved


    000000000000CLEAN HEALTH FITNESS INSTITUTE - PROGRAM TYPE: CORRECTIVE GBC

    CLICK HERE TO VIEW THE VIDEO EXERCISE PLAYLIST FOR THIS WORKOUT
    A) BB Conventional Deadlift
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 6 6,4,2,6,4,2 240 2210
    2 6 6,4,2,6,4,2 240 2210
    3 6 6,4,2,6,4,2 240 2210

    B) Hack Squat
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 6-8 120 4010
    2 3 6-8 120 4010
    3 3 6-8 120 4010

    C) BB Hip Thrust - Dead Stops


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 8 120 2210
    2 3 8 120 2210
    3 3 8 120 2210

    D) 45* Standing Straight Leg Kickbacks - Cable


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 12 Each Leg 75 2010
    2 3 12 Each Leg 75 2010
    3 3 12 Each Leg 75 2010

    000000000000Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved


    000000000000CLEAN HEALTH FITNESS INSTITUTE - PROGRAM TYPE: CORRECTIVE GBC

    CLICK HERE TO VIEW THE VIDEO EXERCISE PLAYLIST FOR THIS WORKOUT
    A1) BB Standing Overhead Press
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 6 8,6,4,8,6,4 120 2010
    2 6 8,6,4,8,6,4 120 2010
    3 6 8,6,4,8,6,4 120 2010

    A2) Pull Ups - Neutral (Weighted if Possible)


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 6 3 120 3010
    2 6 3 120 3010
    3 6 3 120 3010

    B1) DB Bench Press - Semi-Pronated


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 6-8 90 3110
    2 3 6-8 90 3110
    3 3 6-8 90 3110

    B2) One Arm DB Rows


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 8 Each Arm 90 2010
    2 3 8 Each Arm 90 2010
    3 3 8 Each Arm 90 2010

    C1) 45* Incline DB Curls


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 7 90 4010
    2 3 7 90 4010
    3 3 7 90 4010

    C2) BB Skull Crushers


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 7 90 4010
    2 3 7 90 4010
    3 3 7 90 4010

    000000000000Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved


    000000000000CLEAN HEALTH FITNESS INSTITUTE - PROGRAM TYPE: CORRECTIVE GBC

    CLICK HERE TO VIEW THE VIDEO EXERCISE PLAYLIST FOR THIS WORKOUT
    A) Low Bar Squats
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 4 4 240 4010
    2 4 4 240 4010
    3 4 4 240 4010

    B1) Lying Leg Curl


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 4 7 120 4010
    2 4 7 120 4010
    3 4 7 120 4010

    B2) DB Bulgarian Split Squats


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 4 7 Each Leg 120 2110
    2 4 7 Each Leg 120 2110
    3 4 7 Each Leg 120 2110

    C) BB Romanian Deadlifts
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 8 100 3010
    2 3 8 100 3010
    3 3 8 100 3010

    D1) Moving Plank


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 2 30 Seconds 45 XXXX
    2 2 30 Seconds 45 XXXX
    3 2 30 Seconds 45 XXXX

    D2) Crunches
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 2 20 45 2010
    2 2 20 45 2010
    3 2 20 45 2010

    000000000000Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved

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