Uploaded by Gokula Krishnan

Phase 1 Week 1-2 Printable Workout Log

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DAY 1: UPPER BODY POWER
Seated Cable Rows
Lat Pulldown
Incline Dumbbell Chest Press
Push Ups
Dumbbell Shoulder Press
EZ Bar Curls
Tricep Rope Pushdowns
REPS
4-6
8-12
4-6
8-12
8-12
8-12
8-12
WEIGHT
DAY 3: QUADS/HAMSTRINGS/CALVES
SET 1
Squats
SET 1
Leg Press
SET 1
Plie Squats
SET 1
Standing Calf Raises
30 mins LISS Cardio
REPS
8-12
8-12
8-12
12-15
WEIGHT
DAY 4: CHEST/SHOULDERS/TRICEPS
SET 1
Incline Dumbbell Chest Press
SET 1
Dumbbell Shoulder Press
SET 1
French Press
SET 1
Push Ups
SET 1
Dumbbell Side Raises
SET 1
Tricep Rope Pushdowns
REPS
8-12
8-12
8-12
8-12
8-12
8-12
WEIGHT
DAY 5: BACK/BICEPS/ABS
Lat Pulldown
Incline Dumbbell Curls
Seated Cable Rows
EZ Bar Curls
Hanging Knee Raises
Machine Crunches
Swiss Ball Arm Leg Switch
WEIGHT
SET 1
SET 1
SET 1
SET 1
SET 1
SET 1
SET 1
REPS
8-12
8-12
8-12
8-12
12-15
12-15
12-15
REPS
4-6
8-12
4-6
12-15
WEIGHT
SET 1
SET 1
SET 1
SET 1
SET 1
SET 1
SET 1
SET 1
SET 1
SET 1
SET 1
WEIGHT
SET 2
SET 2
SET 2
SET 2
SET 2
SET 2
SET 2
REPS
4-6
8-12
4-6
8-12
8-12
8-12
8-12
REST
3 mins
90 sec
3 mins
90 sec
90 sec
90 sec
90 sec
REPS
8-12
8-12
8-12
12-15
WEIGHT
SET 2
SET 2
SET 2
SET 2
REST
90 sec
90 sec
90 sec
90 sec
WEIGHT
SET 2
SET 2
SET 2
SET 2
SET 2
SET 2
REPS
8-12
8-12
8-12
8-12
8-12
8-12
REST
90 sec
90 sec
90 sec
90 sec
90 sec
90 sec
WEIGHT
SET 2
SET 2
SET 2
SET 2
SET 2
SET 2
SET 2
REPS
8-12
8-12
8-12
8-12
12-15
12-15
12-15
REST
90 sec
90 sec
90 sec
90 sec
90 sec
90 sec
90 sec
REPS
4-6
8-12
4-6
12-15
WEIGHT
SET 2
SET 2
SET 2
SET 2
REST
3 mins
90 sec
3 mins
90 sec
DAY 2: Rest
DAY 6: REST
DAY 7: LOWER BODY POWER
Squats
Plie Squats
Leg Press
Standing Calf Raises
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