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  • Training For My Student ?? 27

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    Thev
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    This document outlines a 7-day training plan that focuses on different body parts each day: shoulders, legs, back, butt, arms, cardio, and rest. Each day includes a warm-up of running and light exercises followed by a session of targeted exercises in 3-4 sets of 10-12 repetitions. Ab exercises are also included daily in the form of planks, crunches, and other core moves. The plan provides a well-rounded weekly routine that works the entire body.

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    Training for My Student ?? 27

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    This document outlines a 7-day training plan that focuses on different body parts each day: shoulders, legs, back, butt, arms, cardio, and rest. Each day includes a warm-up of running and light exercises followed by a session of targeted exercises in 3-4 sets of 10-12 repetitions. Ab exercises are also included daily in the form of planks, crunches, and other core moves. The plan provides a well-rounded weekly routine that works the entire body.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    36 views28 pages

    Training For My Student ?? 27

    Uploaded by

    Thev
    This document outlines a 7-day training plan that focuses on different body parts each day: shoulders, legs, back, butt, arms, cardio, and rest. Each day includes a warm-up of running and light exercises followed by a session of targeted exercises in 3-4 sets of 10-12 repetitions. Ab exercises are also included daily in the form of planks, crunches, and other core moves. The plan provides a well-rounded weekly routine that works the entire body.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 28

    !

    Training for my student

    Day 1 : shoulders
    Warm up
    Run : 15min

    Warm up : exercise light weights (neck,shoulders, arms)

    Session
    lateral elevation 4x12

    Seated shoulder extension 4x12 (angle of the bench NOT 90° but 70-80° green line)
    Circular elevation 4x12
    Trapeze 4x12

    Front elevation 4x12


    Back shoulder like bird 4x12

    Back shoulder 4x12


    Circus Abs X2 videos
    Classic crunch x20

    Plank front/left/right 45s

    Abs plank move right left x20

    Legs extension 10 front/10 left/10right


    Legs move (30s)

    Day 2 : legs
    Warm up chill just to warm up
    Run : 10min

    Bicycle : 6min

    Session
    Fentes 4 round trip
    Fentes 4 round trip

    Adducteur int 4x12

    Squatt 4x12
    Calf 4x12

    ischio 4x12
    Legs extension 4x12

    Press 4x12
    Circus Abs X2 videos
    Mountain climbing x20

    Russian twist x20

    To touch x20
    To touch x20

    V crunch X20

    Scissor 30s

    Day 3 : back
    Warm up
    Run : 12min

    Warm up : exercise light weights (neck,shoulders, arms)

    Session
    Tractions 4x12
    Tractions 4x12

    horizontal draft 4x12

    vertical draft 4x12


    Draft 4x12

    Draft halter 4x12


    Lower back 4x12

    Superman 4x12
    Circus Abs X2 videos
    crunch clap x20

    Heel touch x20

    Abs plank move right left x20

    Hundreds only arms move


    Dead bug x20

    Day 4 : butt
    Warm up
    Run : 5min

    Bicycle : 6min

    Upstair : 8min

    Session
    Fentes 4 round trip
    Hip trust 4x12 ( 8 slow and long and 4 short and fast and don’t forget to contract
    your butt)

    Abduction 2x12
    Abduction 2x12
    Elevation lateral weight not with Elastic but with weight 4x12
    Go up fast and slow down 4x12
    Squat Summo weight 4x12
    Russian fente 4x12

    Draft butt 4x12


    Day 5 : arms
    Warm up
    Run : 15min

    Warm up : exercise light weights (neck,shoulders, arms)

    Session
    Elevation marteau 4x12 be careful don’t take to heavy and your back has to be straight

    Triceps 4x12

    Verticale draft 4x12 ( elbowls don’t move)


    Triceps 4x12 (90° angle)
    Alteres elevation et down slow de 4x12
    Circus Abs X2 videos
    Sit up x20

    Plank 45s

    Wiper move right left x20

    Knee to elbows x30

    Scissor
    Day 6 : cardio
    Warm up
    Run : 6min slow and chill just warm up

    Warm up : exercise light weights (neck,shoulders, arms)

    Session
    Carpet run 1min fast 1 min normal (8min)

    SESSION X2
    Climbing tape + Jump 4touchs and jump

    Line arms position chair 4x45s


    Knee tees 4x16

    Jumping jack 4x30s

    Abs take one of the previous day

    Day 7 : rest/chill
    Just chill enjoy friends, family food and bf

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