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    Programe Fitness 30.12.23

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    Bogdan Valcu
    The document outlines an 8 exercise workout routine with 3 sets each. Each set increases in weight and decreases in reps. Exercises include chest presses, bicep curls, squats with dumbbells, and stability exercises like jumping jacks and ball slams. The routine focuses on strength training major muscle groups with progressive overload.

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    Programe Fitness 30.12.23

    Uploaded by

    Bogdan Valcu
    6 views2 pages
    The document outlines an 8 exercise workout routine with 3 sets each. Each set increases in weight and decreases in reps. Exercises include chest presses, bicep curls, squats with dumbbells, and stability exercises like jumping jacks and ball slams. The routine focuses on strength training major muscle groups with progressive overload.

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    The document outlines an 8 exercise workout routine with 3 sets each. Each set increases in weight and decreases in reps. Exercises include chest presses, bicep curls, squats with dumbbells, and stability exercises like jumping jacks and ball slams. The routine focuses on strength training major muscle groups with progressive overload.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    6 views2 pages

    Programe Fitness 30.12.23

    Uploaded by

    Bogdan Valcu
    The document outlines an 8 exercise workout routine with 3 sets each. Each set increases in weight and decreases in reps. Exercises include chest presses, bicep curls, squats with dumbbells, and stability exercises like jumping jacks and ball slams. The routine focuses on strength training major muscle groups with progressive overload.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    of 2

    -General warm-up (5’cardio machine, mobility, personal exercises)

    N°1 N°2
    SET SET
    1 2 3 1 2 3
    kg kg
    40 50 60 25 25 25
    rep rep 4/4
    12 10 8 8 8 8
    kg/front kg 10
    30 35 40
    NOTE: 6/8jump NOTE: 5/5rep

    N°3 N°4
    SET SET
    1 2 3 1 2 3
    kg kg
    12 12 12 20 20 20
    6/8jump rep
    8 8 8
    kg
    40 50 60 10 10 10
    NOTE:
    KG NOTE: 6rep

    N°5 N°6
    SET SET
    1 2 3 1 2 3
    kg kg
    35 35 35 12 12 12
    rep rep
    8 8 8 10 10 10
    BALL
    12 12 12
    NOTE: 6ball NOTE: 8rep

    N°7 N°8 CHEST


    SET SET
    1 2 3 1 2 3
    kg kg
    40 45 50 20 20 20
    rep rep
    8 6 4 8 8 8
    kg kg/dumble
    40 50 60 12 12 12
    NOTE: 5/5step NOTE: 8rep
    abs + back + lateral
    stability
    set 3
    rep 25

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