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  • Full Body - 5. Mjesec - Dugo Selo - Gym

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    Antonio Krčmar
    9 views2 pages
    This document contains multiple workout routines tracking exercises, sets, reps, and weights. The first routine focuses on sumo deadlifts, pullups, squats, bench presses, and other exercises. The second routine includes squats, bench presses, rows, and calf raises. The third routine listed returns to sumo deadlifts and pullups and adds goblet squats and hip thrusters. Muscle groups and total reps are tracked at the end.

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    1. Full Body - 5. mjesec_Dugo Selo_Gym

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    This document contains multiple workout routines tracking exercises, sets, reps, and weights. The first routine focuses on sumo deadlifts, pullups, squats, bench presses, and other exercises. The second routine includes squats, bench presses, rows, and calf raises. The third routine listed returns to sumo deadlifts and pullups and adds goblet squats and hip thrusters. Muscle groups and total reps are tracked at the end.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    9 views2 pages

    Full Body - 5. Mjesec - Dugo Selo - Gym

    Uploaded by

    Antonio Krčmar
    This document contains multiple workout routines tracking exercises, sets, reps, and weights. The first routine focuses on sumo deadlifts, pullups, squats, bench presses, and other exercises. The second routine includes squats, bench presses, rows, and calf raises. The third routine listed returns to sumo deadlifts and pullups and adds goblet squats and hip thrusters. Muscle groups and total reps are tracked at the end.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    of 2

    Exercise Reps Performed Weig. Reps Perfor. Weig.

    1. Sumo deadlift 3x3 (9) 3,3,3 60kg 3x3 (9) 3,3,3 65kg
    2. Pullups/Chinups 30 5,4,4,3,3, 30 5,4,4,4,3,
    3,3,2,3 3,2,2,3
    3. Squat 4x6 (24) 5,4,4,3,2 40kg 4x6 (24) 5,5,5,5, 40kg
    4. Incline dumbell bench 4x8 (32) 7,7,6,7 15kg 4x8 (32) 8,8,8,7 15kg
    5. Close grip pushups 3x8 (24) 8,7,7 3x8 (24) 8,8,8,7
    6. Knee raises 3x15 8,8,7 3x15
    7. with Bench crunches 3x15 8,6,6 3x15
    8. Standing calf raises 3x15 (45) 9,9,9 50kg 3x15 (45) 15,15,15 40kg

    Exercise Reps Performed Weight Reps Performed Weight


    Squat 3x3 (9) 2,2,2+ 3x3 (9)
    1. 8=30kg 50kg 3,3,3 50kg
    2. Bench 4x6 (24) 6,6,6,6 45kg 4x6 (24) 5,6,6,6 50kg
    3. Romanian deadlift 3x10 (30) 10,10,9 35kg 4x10 (40) 35kg
    4. Bent over row 4x12 (48) 12,12,12,12 30kg 4x12 (48) 35kg
    5. Overhead press 3x8 (24) 8,7,7, 25kg 3x8 (24) 25kg
    5=20kg
    6. Skull crushers 3x10 (30) 10,8,9 15kg 3x10 (30) 12,12,10 7.5kg
    7. Russian twists 3x12 12,12,12 5kg 3x12 12,12,12 5kg
    8. Standing calf raises 3x12 (36) 10,10,10 50kg 3x12 (36) 50kg

    Exercise Reps Performed Weight Reps Performed Weight


    1. Sumo deadlift 4x6 (24) 6,5,5, 55kg 4x6 (24) 6,6,6,6 55kg
    2. Pullups/Chinups 30 4,3,2,8,7,7 30 3,3,3,3,3,3
    3. Goblet squat 3x10 (30) 8,8,7,7 16kg 4x10 (40) 16kg
    4. Dumbell bench 3x12 (36) 10,10,9 15kg 4x12 (48) 12,10,8,8 15kg
    5. Hip thrusters 3x10 (30) 3x10 (30)
    6. Overhead extensions 3x12 (36) 3x12 (36)
    7. Ab exercise
    8. with Ab exercises
    9. Standing calf raises 4x8 (32) 8,8,7 60kg 4x8 (32) 60kg

    Muscle part Sets


    Chest 11 (92)
    Back 3 (108)
    Quads 10 (78)
    Hamstrings 10 (63)
    Triceps 9 (90)
    Abs
    Calves 10 (113)
    Shoulders 3 (24)
    Reps Perfor. Weig.
    4x3 (12) 3,3,3,3 65kg
    5,5,5,5,4,3,
    35
    3,3
    4x6 (24) 5,5,4,4,2 45kg
    4x8 (32) 8,8,8,8, 15kg
    3x8 (24) 8,7,7
    3x15 10,10,8
    3x15 10,10,8
    3x15 (45) 12,10,10 40kg

    Reps Performed Weight


    4x3 (12) 50kg
    4x6 (24) 50kg
    4x10 (30) 35kg
    4x12 (48) 35kg
    3x8 (24) 25kg
    3x10 (30) 7.5kg
    3x12 5kg
    3x12 (36) 50kg

    Reps Performed Weight


    4x6 (24) 55kg
    35
    4x10 (30) 16kg
    4x12 (36) 15kg
    3x10 (30)
    3x12 (36)

    4x8 (32) 60kg

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