Written by Híu
THỨ 2
1
2
3
4
5
6
7
8
Chest, Back & Abs
Bench press
Chest fly machine
Bent Over Row
Hammer Strength Row
Lat pull down
Push up
Plank
Side Plank
SET
REP
THỨ 3
2 min
45-60s
2 min
1 min 30s
1 min 30s
45 - 60s
60s
60s
5
4
4
4
5
5
2
2
12,12,10,8,6
12
12
12
15,12,10,10,8
15,12,10,10,8
45-60s
45-60s
1
2
3
4
5
REST
SET
REP
THỨ 5
1
2
3
4
5
6
7
Chin up
BB curl
Hammer Curl
Tricep extension
BB French Press
Plank
Side Plank
2 - 2.5 min
1 min 30s
1 min 30s
1 min 30s
1 min 30s
60s
60s
5
3
3
3
3
2
2
15, 12, 10, 10, 8
10
10
10
10
45-60s
45-60s
1
2
3
4
5
6
THỨ 6
LEGS
Squat
DB Romanian DL
Leg curl
Leg extension
Seated Leg curl
Plank
Side Plank
REST
SET
REP
2 - 2.5 min
1 min 45s
1 min 30s
1.5 - 2 min
1 min 30s
60s
60s
5
4
3
3
3
2
2
10, 8, 8, 6, 4
12
20
20
20
45-60s
45-60s
THỨ 4
1
2
3
4
5
6
7
Arm & Abs
REST
LEGS
Squat
DB Romanian DL
Leg curl
Leg extension
Seated Leg curl
Chest, Shoulders & Back
Bench press
Chest fly machine
Bent Over Row
Rear Delt Fly Machine
DB Shoulder Press
Lateral Raise
REST
SET
REP
2 - 2.5 min
1 min 45s
1 min 30s
1.5 - 2 min
1 min 30s
5
4
3
3
3
10, 8, 8, 6, 4
12
20
20
20
REST
SET X REP
SET X REP
2 min
45-60s
2 min
1 min 30s
1 min 30s
1 min 30s
5
4
4
3
5
4
12,12,10,8,6
12
12
15
15, 12, 10, 10, 8
12
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