Erick.xlsx - MONTH Circuit A Category BiLatSquat BiLatHinge WEEK 1 Endurance Day 1 Lower DB Goblet Squat DB RDL SetsReps WEEK 2 WT SetsReps 3x15 3x15

Erick.xlsx - MONTH Circuit A Category BiLatSquat BiLatHinge...

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MONTH Endurance WEEK 1 WEEK 2 Circuit Category Day 1: Lower SetsReps % WT SetsReps % WT A BiLatSquat DB Goblet Squat 3x15 3x15 BiLatHinge DB RDL 3x15 3x15 B BiLatSquat BB Back Squat 3x12 3x12 AntiRotational Forarm Planks 30 Secs 30 Secs C BiLatSquat Leg Press 3x12 3x12 Carry DB Farmers Carry 30 Secs 30 Secs D 10 Mins Jump Rope Cardio Circuit Category Day 2: Upper SetsReps % WT SetsReps % WT A HorizontalPush Push Ups 3x15 3x15 VerticalPull DB Upright Rows 3x15 3x15 B VerticalPush DB OH Press 3x12 3x12 HorizontalPull Seated Rows 3x12 3x12 AntiRotational Pallof Press 3x12 3x12 C VerticalPush Landmine Press 3x10 3x10 HorizontalPush Chest Fly Machine 3x10 3x10 D Your Choice Biceps Curls 3x10 3x10 Your Choice Tricep Exercise 3x10 3x10 Circuit Category Day 3: Cardio/Rest SetsReps % WT SetsReps % WT A 30:30 15 Mins HIIT Cardio (Your Choice Between Rowing, Bike, Or Treadmill) B 20-45 Mins Slow Recovery Cardio C
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Mobility/Stretching Circuit Category Day 4: Upper SetsReps % WT SetsReps % WT A VerticalPull Lat Pull 3x15 3x15 W/ Plate Around The Shoulders 3x6 Ea 3x6 Ea B HorizontalPush DB Flat Bench 3x12 3x12 HorizontalPull DB Bentover Rows 3x12 3x12 C VerticalPush DB Arnold Press 3x10 3x10 AntiRotational High-Low Planks 30 Secs 30 Secs InjuryPrevention I's,Y's,T's 3x10 3x10 D 30:30 15 Mins HIIT Bike Cardio Circuit Category Day 5: Lower SetsReps % WT SetsReps % WT A BiLatHinge Glute Bridge 3x15 3x15 UniLatSquat Side Lunge 3x15 3x15 B BiLatHinge Deadlifts 3x12 3x12 AntiRotational Side Planks 30 Secs Ea 30 Secs Ea C Carry KB Farmers Carry 30 Secs 30 Secs UniLatHinge SS RDL 3x12 3x12 UniLatSquat DB Rev Lunge 3x12 3x12 D 30:30 15 Mins HIIT Rowing Cardio
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WEEK 3 WEEK 4 SetsReps % WT SetsReps % WT 3x15 3x15 3x15 3x15 Primary Goals 3x12 3x12 Lose 3-5 lbs by the end of June 30 Secs 30 Secs Have A Well Balanced Diet Make sure to Sleep/Rest! 3x12 3x12 30 Secs 30 Secs Secondary Goals Build muscular endurance Increase Cardiovascular Endurance SetsReps % WT SetsReps % WT Injury Prevention 3x15 3x15 3x15 3x15 3x12 3x12 3x12 3x12 3x12 3x12 3x10 3x10 3x10 3x10 3x10 3x10 3x10 3x10 SetsReps % WT SetsReps % WT Worlds Greatest Couch Stretch Tactical Frog Cat-Cow Pose Child Pose WindShield Wipers * You can change the exercise to they are too difficul Keep Rest Time B/w: 15-1:30 Secs List of suggested Mobility exercises and Stretches
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T-Spine Rotations Pigeons SetsReps % WT SetsReps % WT Thread The Needle 3x15 3x15 3x6 Ea 3x6 Ea *Ea= Each Side 3x12 3x12 * can be done W/ Chest press machine if t 3x12 3x12 3x10 3x10 30 Secs 30 Secs 3x10 3x10 SetsReps % WT SetsReps % WT 3x15 3x15 3x15 3x15 3x12 3x12 30 Secs Ea 30 Secs Ea 30 Secs 30 Secs 3x12 3x12 *SS= Split Stance 3x12 3x12
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use machines if lt*
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too difficult
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MONTH Hypertrophy WEEK 1 WEEK 2 Circuit Category Day 1: Lower SetsReps % WT SetsReps % WT A BiLatSquat DB Goblet Squat 3x12 3x10 BiLatHinge DB RDL 3x12 3x10 B BiLatSquat BB Back Squat 4x12 4x10 AntiRotational Forarm Planks 45 Secs 45 Secs C BiLatSquat Leg Press 3x12 INC 3x12 INC Carry DB Farmers Carry 45 Secs 45 Secs D 15 Mins Jump Rope Cardio Circuit Category Day 2: Upper SetsReps % WT SetsReps % WT A HorizontalPush Push Ups 3x15 3x15 VerticalPull DB Upright Rows 3x12 3x10 B VerticalPush
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