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  • Program A Phúc

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    Lộc Đức Nguyễn
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    This document outlines a full body workout routine that is split into upper body and lower body days. It includes exercises such as bench press, pull ups, squats, leg curls, and ab exercises. For each exercise, there are details on warm up sets, working sets and reps, and rest periods between sets. The goal is to perform compound exercises for the major muscle groups with supplemental exercises and a focus on progression over multiple sets and workouts.

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    Program A Phúc.docx

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    This document outlines a full body workout routine that is split into upper body and lower body days. It includes exercises such as bench press, pull ups, squats, leg curls, and ab exercises. For each exercise, there are details on warm up sets, working sets and reps, and rest periods between sets. The goal is to perform compound exercises for the major muscle groups with supplemental exercises and a focus on progression over multiple sets and workouts.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    8 views16 pages

    Program A Phúc

    Uploaded by

    Lộc Đức Nguyễn
    This document outlines a full body workout routine that is split into upper body and lower body days. It includes exercises such as bench press, pull ups, squats, leg curls, and ab exercises. For each exercise, there are details on warm up sets, working sets and reps, and rest periods between sets. The goal is to perform compound exercises for the major muscle groups with supplemental exercises and a focus on progression over multiple sets and workouts.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 16

    1.

    Warm Up : Upper Body 10p

    2. Ben Press : 1 Warm Up , 3 set x 8 rep .Rest : 120s


    3. Incline Dumble Press : 1 Warm Up , 3 set x 10 . Rest :90s

    4. Pull Up : 3 set to fails rep . Rest : 90s

    5. Barbell Shouder Press : 1 Warm Up , 3 set x 10


    6. Barbell Curl : 1 Warm Up , 3 set x 10

    7. Triceps Extension : 1 Warm up , 3 x 12 reps


    1. Warm Up : Full Body 10p

    2. Squat : 1 Warm Up , 4 set x 8 reps . Rest :120s


    3. Leg Press : 1 Warm Up , 3 set x 12 reps

    4. Leg extension : 1 Warm Up , 3 set x 12


    5. Leg Curl : 1 Warm Up , 3 set x 10 reps

    6. Calves Raise : 1 Warm Up , 3 set x 12 reps


    7. Crunch : 3 set x 20 reps . Rest 60s

    8. Hanging Leg Raise : 3 set x 15 reps


    1. Warm Up : Upper Body 10p

    2. Incline Dumble Press : 1 Warm Up , 3 set x 10 . Rest :90s


    3. Cable Fly : 1 Warm Up , 3 set x 10 . Rest :90s

    4. Chin Up : 3 set to fails rep . Rest : 90s


    5. Lateral Raise : 1 Warm Up , 3 set x 10

    6. Dumbell Curl : 1 Warm Up , 3 set x 10


    7. Dumbell Tricep Extension : 1 Warm Up , 3 set x 10
    1. Warm Up : Full Body 10p

    2. Squat : 1 Warm Up , 4 set x 10 x10 x8 x6 . Rest :120s

    3. Lunge : 1 Warm Up , 3 set x 10 reps . Rest :60-90s


    4. Leg Curl : 1 Warm Up , 3 set x 12 reps

    5. Calves Raise : 1 Warm Up , 3 set x 12


    6. Plank : 3 set x 45 reps . Rest 60s

    7. Russian Twist : 3 set x 20 reps . Rest 60s

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