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Comprehensive Workout Plan Guide

The document contains 3 workout routines. The first routine focuses on chest, back, shoulders and arms. It includes exercises like incline bench press, bent over rows, pull ups, and preacher curls. The second routine targets legs and hamstrings with squats, stiff leg deadlifts, and calf raises. The third routine again works the upper body with incline dumbbell press, rows, and triceps exercises, as well as concluding with a leg day working the hips and calves. Each workout provides sets, reps, tempo, rest periods and notes on exercise form.

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Quốc Huy
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47 views17 pages

Comprehensive Workout Plan Guide

The document contains 3 workout routines. The first routine focuses on chest, back, shoulders and arms. It includes exercises like incline bench press, bent over rows, pull ups, and preacher curls. The second routine targets legs and hamstrings with squats, stiff leg deadlifts, and calf raises. The third routine again works the upper body with incline dumbbell press, rows, and triceps exercises, as well as concluding with a leg day working the hips and calves. Each workout provides sets, reps, tempo, rest periods and notes on exercise form.

Uploaded by

Quốc Huy
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

Upper 1

1
2
3
4
5
6
7
8

Lower 1
1
2
3
4
5
6
7

Off

Upper 2
1
2
3
4
5

6
7

Lower 2
1
2
3
4
5
6
7
8
9
SS là superset
Exercise Set Rep Tempo Rpe Rest System
warm up rotator cuff
A1 BB bench press 3 8 4010 1.5
A2 Bent over row 3 8 4110 1.5
B1 Incline DB benhpres 3 8 3010 1.5
B2 pull up 3 8 3110 1.5
Straight lat pulldown 3 10 3110 1.5
Standing DB press 3 8 3010 1.5
C1 Preacher curl 4 10+15 partiral rep 3010 1
C2 Rope tricep push do 4 10+15 partiral rep 3010 1

Squat 4 8 3010 1.5-2


Rack pull 4 6 1.5
Split squat front foot el 4 12 4010 1
Stiff leg DL 4 10 3010 1
Back extension/ Good 4 15 3010 1.5
Calf raise 4 20 3010 1
Oblique Twist with Trun 4 10 slow 1

warm up rotator cuff


A1 Incline DB press 4 10 3010 1.5
A2 One arm row 4 10 3110 1.5
B1 Neutral grip DB pres 4 8 3010 1.5
B2 Reverse fly machine 4 10 3010 1.5
SSUpright row(drop set 4 10 2020 1.5
DB front rasie 4 10
C1 Incline DB curl 4 10 3010 1
C2 DB skrull cruch 4 10 3010 1

Sumo DL 3 5 2
Conventional 2 5 2
Romanian DL 3 10 3010 1.5
Leg press 3 10 3010 1.5
A1 leg extension 3 10 3010 1
A2 leg curl 3 10 3010 1
Swing 4 20 3010 1
Calf rasie 3 20 3010 1
Hanging leg rasie 4 10 slow 1
Note
Upper 1
1
2
3
4
5

7
8

Lower 1
1
2
3
4
5
6
7

Off

Upper 2
1
2
3
4
5

6
7

Lower 2
1
2
3
4
5
6
7
8
9
Exercise Set Rep Tempo Rpe Rest
warm up rotator cuff
A1 Incline BB bench press 4 8 4010 1.5
A2 Bent over row 4 8 4110 1.5
B1 Machine fly 4 10 3010 1.5
B2 pull up 3 8 3110 1.5
SS Straight lat pulldown 3 10 3110 1.5
Stead low row 3 10
SS Standing DB press 4 8 3010 1.5
Reverse DB fly 4 15
C1 Preacher curl 4 10+15 parti 3010 1
C2 Rope tricep push down 4 10+15 parti 3010 1

Squat 4 10 3010 1.5-2


Rack pull 4 10 1.5
Split squat front foot elevated 4 12 4010 1
Stiff leg DL 4 10 3010 1
Back extension/ Good morning 4 15 3010 1.5
Calf raise 4 20 3010 1
Oblique Twist with Trunk Rotation Using the Cable Rope 4 10 slow 1

warm up rotator cuff


A1 Incline DB press 4 10 3010 1.5
A2 One arm row 4 10 3110 1.5
B1 Neutral grip DB press 4 8 3010 1.5
B2 Reverse fly machine +internal rotation 4 10 3010 1.5
SS Upright row(drop set 10 reps) 3 10 2020 1.5
DB front rasie 3 10
Face pull 3 10
C1 Incline DB curl 4 10 3010 1
C2 DB skrull cruch 4 10 3010 1

Sumo DL 3 5 2
Conventional 3 5 2
Romanian DL 3 10 3010 1.5
Leg press 3 10 3010 1.5
A1 leg extension 2 10 3010 1
A2 leg curl 2 10 3010 1
Swing 4 20 3010 1
Calf rasie 2 20 3010 1
Hanging leg rasie 2 10 slow 1
SystemNote
Upper 1
1
2
3
4
5

7
8

Lower 1
1
2
3
4
5
6
7

Off

Upper 2
1
2
3
4
5

6
7

Lower 2
1
2
3
4
5
6
7
8
9
Exercise Set Rep Tempo Rpe Rest System
warm up rotator cuff
A1 Incline BB bench press 4 8 4010 1.5
A2 Bent over row 4 8 4110 1.5
B1 Incline DB bench press 4 10 3010 1.5
B2 pull up 3 10 3110 1.5
SS Straight lat pulldown 3 10 3110 1.5
Stead low row 3 10
SS Standing DB press 3 8 3010 1.5
DB later rasie 3 20
C1 Preacher curl 4 10+15 parti 3010 1
C2 Rope tricep push down 4 10+15 parti 3010 1

Squat 4 10 3010 1.5-2


Rack pull 4 10 1.5
Split squat front foot elevated 4 12 4010 1
Stiff leg DL 4 10 3010 1
Back extension/ Good mornin 4 15 3010 1.5
Calf raise 4 20 3010 1
Oblique Twist with Trunk Rot 4 10 slow 1

warm up rotator cuff


A1 Incline DB press 4 10 3010 1.5
A2 One arm row 4 10 3110 1.5
B1 Neutral grip DB press 4 8 3010 1.5
B2 Reverse fly machine +inter 4 10 3010 1.5
SSUpright row(drop set 10 re 4 10 2020 1.5
DB front rasie 4 10
Face pull 4 15
C1 Incline DB curl (drop set) 4 10//10 3010 1
C2 DB skrull cruch (drop set) 4 10//10 3010 1

Sumo DL 3 10 2
Conventional 3 10 2
Romanian DL 3 10 3010 1.5
Leg press 3 10 3010 1.5
A1 leg extension 3 10 3010 1
A2 leg curl 3 10 3010 1
Swing 4 20 3010 1
Calf rasie 2 20 3010 1
Hanging leg rasie 3 10 slow 1
Upper 1
1
2
3
4
5

7
8

Lower 1
1
2
3
4
5
6
7

Off

Upper 2
1
2
3
4
5

6
7

Lower 2
1
2
3
4
5
6
7
8
9
Exercise Set Rep Tempo Rpe Rest System
warm up rotator cuff
A1 Incline BB bench 4 8 4010 1.5
A2 Bent over row 4 8 4110 1.5
B1 Machine Fly 4 10 3010 1.5
B2 pull up 3 10 3110 1.5
SS Straight lat pull 3 10 3110 1.5
Stead low row 3 10
SS Standing DB pres 4 8 3010 1.5
DB later rasie 4 20
C1 Preacher curl 4 10+15 parti 3010 1
C2 Rope tricep pus 4 10+15 parti 3010 1

Squat 5 10 3010 1.5-2


Rack pull 5 10 1.5
Split squat front foo 4 12 4010 1
Stiff leg DL 4 10 3010 1
Back extension/ Go 4 15 3010 1.5
Calf raise 4 20 3010 1
Oblique Twist with 4 10 slow 1

warm up rotator cuff


A1 Incline DB press 4 10 3010 1.5
A2 One arm row 4 10 3110 1.5
B1 Neutral grip DB p 4 8 3010 1.5
B2 Reverse fly machi 4 10 3010 1.5
SSUpright row(drop 4 10 2020 1.5
DB front rasie 4 10
Face pull 4 15
C1 Incline DB curl (d 4 10//10 3010 1
C2 DB skrull cruch (d 4 10//10 3010 1

Sumo DL 4 10 2
Conventional 3 10 2
Romanian DL 4 10 3010 1.5
Leg press 3 10 3010 1.5
A1 leg extension 3 10 3010 1
A2 leg curl 3 10 3010 1
Swing 4 20 3010 1
Calf rasie 2 20 3010 1
Hanging leg rasie 3 10 slow 1

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