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Workout Sheet Ce[1]

Workout Sheet Ce[1]

Ratings: (0)|Views: 9 |Likes:
Published by Chris White
chalean extreme
chalean extreme

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Published by: Chris White on Jul 20, 2012
Copyright:Attribution Non-commercial

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10/26/2013

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BURN CIRCUIT 1 Week 1 Week 2 Week 3 Week 4
1SumoSquatwithHipLiftW_______R_______W_______R_______W_______R_______W_______R_______2LungewithPosteriorFlyW_______R_______W_______R_______W_______R_______W_______R_______3Push-UpwithLegLiftR_______R_______R_______R_______4DeadLiftwithPosteriorFlyW_______R_______W_______R_______W_______R_______W_______R_______5LungewithCoreRotationW_______R_______W_______R_______W_______R_______W_______R_______6BenchPressandLegLowerW_______R_______W_______R_______W_______R_______W_______R_______7SquatwithSideBendW_______R_______W_______R_______W_______R_______W_______R_______8Forward-LeanLungeWithDBLArmPosteriorFlyW_______R_______W_______R_______W_______R_______W_______R_______9ChestFlywithHipLiftW_______R_______W_______R_______W_______R_______W_______R_______
BURN CIRCUIT 2 Week 1 Week 2 Week 3 Week 4
1SumoSquatwithBicepCurlW_______R_______W_______R_______W_______R_______W_______R_______2LungewithOne-ArmTricepExtensionW_______R_______W_______R_______W_______R_______W_______R_______3DeadLiftRowW_______R_______W_______R_______W_______R_______W_______R_______4SumoSquatwithOverheadTricepExtensionW_______R_______W_______R_______W_______R_______W_______R_______5DeadLiftwithDoubleRowW_______R_______W_______R_______W_______R_______W_______R_______6Bowler’sLungewithSingle-ArmRowW_______R_______W_______R_______W_______R_______W_______R_______7BicepCurlswithAbductorBalanceW_______R_______W_______R_______W_______R_______W_______R_______8Forward-LeanLungewithDoubleRowW_______R_______W_______R_______W_______R_______W_______R_______9Triple-ThreatPush-UpsR_______R_______R_______R_______
BURN CIRCUIT 3 Week 1 Week 2 Week 3 Week 4
1SumoSquatwithOverheadPressW_______R_______W_______R_______W_______R_______W_______R_______2LungewithCalfRaiseW_______R_______W_______R_______W_______R_______W_______R_______3SquatwithLateralRaiseW_______R_______W_______R_______W_______R_______W_______R_______4LungewithFrontalPressW_______R_______W_______R_______W_______R_______W_______R_______5SquatwithCalfRaiseW_______R_______W_______R_______W_______R_______W_______R_______6SumoSquatwithDeltRaisesW_______R_______W_______R_______W_______R_______W_______R_______7SquatwithDoubleOverheadPressW_______R_______W_______R_______W_______R_______W_______R_______8LungewithLateralRaiseW_______R_______W_______R_______W_______R_______W_______R_______9SumoSquatwithCalfRaiseW_______R_______W_______R_______W_______R_______W_______R_______
Burn
PHASE
 
Use the spaces provided for each exercise to record the weight lifted and the number of reps performed.
Weight = W Reps = R
®
 
PUSH CIRCUIT 1 Week 1 Week 2 Week 3 Week 4
1StandardBicepCurlW_______R_______W_______R_______W_______R_______W_______R_______2StandardSquatW_______R_______W_______R_______W_______R_______W_______R_______3Single-ArmBent-OverTricepExtensionW_______R_______W_______R_______W_______R_______W_______R_______4V-PressBicepsW_______R_______W_______R_______W_______R_______W_______R_______5Single-LegSquatW_______R_______W_______R_______W_______R_______W_______R_______6OverheadTricepExtensionW_______R_______W_______R_______W_______R_______W_______R_______7HammerBicepsW_______R_______W_______R_______W_______R_______W_______R_______8HeelSquatW_______R_______W_______R_______W_______R_______W_______R_______9Push-UpsR_______R_______R_______R_______
PUSH CIRCUIT 2 Week 1 Week 2 Week 3 Week 4
1StandardOverheadPressW_______R_______W_______R_______W_______R_______W_______R_______2Single-LegLungeW_______R_______W_______R_______W_______R_______W_______R_______3StandingReverseFlyW_______R_______W_______R_______W_______R_______W_______R_______4StandingArnoldPressW_______R_______W_______R_______W_______R_______W_______R_______5Single-LegDeadLiftsW_______R_______W_______R_______W_______R_______W_______R_______6Bent-OverLatRaiseW_______R_______W_______R_______W_______R_______W_______R_______7FrontalShoulderPressW_______R_______W_______R_______W_______R_______W_______R_______8Single-LegTapLungesW_______R_______W_______R_______W_______R_______W_______R_______9LateralDeltRaiseW_______R_______W_______R_______W_______R_______W_______R_______
PUSH CIRCUIT 3 Week 1 Week 2 Week 3 Week 4
1SumoSquatW_______R_______W_______R_______W_______R_______W_______R_______2Single-ArmRowW_______R_______W_______R_______W_______R_______W_______R_______3ChestFlyW_______R_______W_______R_______W_______R_______W_______R_______4BowlerLungeW_______R_______W_______R_______W_______R_______W_______R_______5Double-ArmBent-OverRowW_______R_______W_______R_______W_______R_______W_______R_______6BenchPressW_______R_______W_______R_______W_______R_______W_______R_______7Single-LegSumoSquatW_______R_______W_______R_______W_______R_______W_______R_______8Reverse-GripBent-OverRowW_______R_______W_______R_______W_______R_______W_______R_______9Long-ArmPulloverW_______R_______W_______R_______W_______R_______W_______R_______
PuSH
PHASE
 
Use the spaces provided for each exercise to record the weight lifted and the number of reps performed.
Weight = W Reps = R
®

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