Scribd Logo
Cargar

¡Te damos la bienvenida a Scribd!

  • Adv WT Training Total Body

    Cargado por

    jayaleman
    56 vistas2 páginas
    The document outlines a 3 day per week advanced weight training program that focuses on total body lifting. It includes 13 different exercises targeting major muscle groups. Each exercise is prescribed with 3 sets and a rep range of 12-15 for endurance, 6-8 for strength, or 2-5 for max strength. The program is designed to be followed for 3-5 weeks with 1-2 rest or cross-training days between lifting days.

    Descripción original:

    Título original

    Adv Wt Training Total Body

    Derechos de autor

    © Attribution Non-Commercial (BY-NC)

    Formatos disponibles

    PDF, TXT o lea en línea desde Scribd

    ¿Le pareció útil este documento?

    ¿Este contenido es inapropiado?

    Denunciar este documento
    The document outlines a 3 day per week advanced weight training program that focuses on total body lifting. It includes 13 different exercises targeting major muscle groups. Each exercise is prescribed with 3 sets and a rep range of 12-15 for endurance, 6-8 for strength, or 2-5 for max strength. The program is designed to be followed for 3-5 weeks with 1-2 rest or cross-training days between lifting days.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Descargue como PDF, TXT o lea en línea desde Scribd
    Marcar por contenido inapropiado
    56 vistas2 páginas

    Adv WT Training Total Body

    Cargado por

    jayaleman
    The document outlines a 3 day per week advanced weight training program that focuses on total body lifting. It includes 13 different exercises targeting major muscle groups. Each exercise is prescribed with 3 sets and a rep range of 12-15 for endurance, 6-8 for strength, or 2-5 for max strength. The program is designed to be followed for 3-5 weeks with 1-2 rest or cross-training days between lifting days.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Descargue como PDF, TXT o lea en línea desde Scribd
    Marcar por contenido inapropiado
    de 2

    3 DAY WEIGHT TRAINING PROGRAM/ ADVANCED

    Movement Machine Bodypart


    1. Squat Free weights-BB or DB Legs/Thigh/Hamstring
    2. Flat Bench Free weights-BB or DB Chest/Triceps GUIDELINES:
    3. Walking Lunges Dumbbells Legs
    4. Seated Row Cybex Back • Total body lift
    5. Stiff Legged Dead lift Free weights-BB or DB Hamstrings • 1-3 sets per movement
    6. Incline Press Free weights-BB or DB Chest/Triceps • BB (Barbell), DB (Dumbbell), FT (functional trnr.)
    7. Leg extension Cybex Thigh/Quadriceps • 12-15 reps- endurance ,50-75% 1RM, 1-2 min rest
    8. Lat Pull-Down Cybex Back/Biceps • 6-8 reps-strength/power, 60-75% 1RM, 2-4 min rest
    • 2-5 reps-Max strength/power, 75-95% 1RM, 3-5 min rest
    9. Shoulder Press Free weights-BB or DB Shoulder/Triceps • Follow program for 3-5 weeks, change phases
    10. Tricep Extension Cable X-over, FT, Dips, DB Triceps Must have 1-2 days rest or alternate activity
    11. Bicep Curl Cable X-over, FT, Dips, DB Biceps between lifting days
    12. Standing Calf Raise Cybex Calves
    13. Core-Torso Various crunches, Cybex, Stab Abdominals
    ball

    Movement Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Day 11
    Squat 1 1 1 1 1 1 1 1 1 1 1
    2 2 2 2 2 2 2 2 2 2 2
    3 3 3 3 3 3 3 3 3 3 3
    Flat Bench 1 1 1 1 1 1 1 1 1 1 1
    2 2 2 2 2 2 2 2 2 2 2
    3 3 3 3 3 3 3 3 3 3 3
    Walk Lunge 1 1 1 1 1 1 1 1 1 1 1
    2 2 2 2 2 2 2 2 2 2 2
    3 3 3 3 3 3 3 3 3 3 3
    Seated Row 1 1 1 1 1 1 1 1 1 1 1
    2 2 2 2 2 2 2 2 2 2 2
    3 3 3 3 3 3 3 3 3 3 3
    Stf Leg Dlft 1 1 1 1 1 1 1 1 1 1 1
    2 2 2 2 2 2 2 2 2 2 2
    3 3 3 3 3 3 3 3 3 3 3
    Incline Press 1 1 1 1 1 1 1 1 1 1 1
    2 2 2 2 2 2 2 2 2 2 2
    3 3 3 3 3 3 3 3 3 3 3
    3 DAY WEIGHT TRAINING PROGRAM/ ADVANCED
    Movement Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Day 11
    Leg Ext. 1 1 1 1 1 1 1 1 1 1 1
    2 2 2 2 2 2 2 2 2 2 2
    3 3 3 3 3 3 3 3 3 3 3
    Lat Pull Dn. 1 1 1 1 1 1 1 1 1 1 1
    2 2 2 2 2 2 2 2 2 2 2
    3 3 3 3 3 3 3 3 3 3 3
    Shldr. Press 1 1 1 1 1 1 1 1 1 1 1
    2 2 2 2 2 2 2 2 2 2 2
    3 3 3 3 3 3 3 3 3 3 3
    Tricep Ext. 1 1 1 1 1 1 1 1 1 1 1
    2 2 2 2 2 2 2 2 2 2 2
    3 3 3 3 3 3 3 3 3 3 3
    Bicep Curl 1 1 1 1 1 1 1 1 1 1 1
    2 2 2 2 2 2 2 2 2 2 2
    3 3 3 3 3 3 3 3 3 3 3
    Cybex Calf 1 1 1 1 1 1 1 1 1 1 1
    2 2 2 2 2 2 2 2 2 2 2
    3 3 3 3 3 3 3 3 3 3 3
    Abs 1 1 1 1 1 1 1 1 1 1 1
    2 2 2 2 2 2 2 2 2 2 2
    3 3 3 3 3 3 3 3 3 3 3
    1 1 1 1 1 1 1 1 1 1 1
    2 2 2 2 2 2 2 2 2 2 2
    3 3 3 3 3 3 3 3 3 3 3
    1 1 1 1 1 1 1 1 1 1 1
    2 2 2 2 2 2 2 2 2 2 2
    3 3 3 3 3 3 3 3 3 3 3
    1 1 1 1 1 1 1 1 1 1 1
    2 2 2 2 2 2 2 2 2 2 2
    3 3 3 3 3 3 3 3 3 3 3
    1 1 1 1 1 1 1 1 1 1 1
    2 2 2 2 2 2 2 2 2 2 2
    3 3 3 3 3 3 3 3 3 3 3

    También podría gustarte