Client : Anh Huy Workout : Upper Lower Target : Thay đổi h

Phase # : Accumulation 1 Program : Hypertrophy - Strength

Sets Reps Tempo Rest
Date
Set 1
17/2/2020
Set 2 Set 3 Set 4 Set 5
Date
Set 6 Set 7
A Lat pull down 3 12 2020 60s
B Bench press 3 10 4010 90s
C Incline Dumbell Chest press 3 12 4010 60s
D1 Lateral raise 3 15 3010 60s
D2 Font raise 3 12 3010 60s
E Rear delt fly 3 12 3010 60s
F Triceps push down 3 12 3010 60s
G Hammer curl 3 12 3010 60s

Exercises Sets Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
A Squat ( KB) 3 12 4010 90s
B Bungarian Split Squat 3 12 3011 60s
C Leg extension 3 12-15 4010 90s
D Hip Thurst

Exersises Sets Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
A Inclince banch press 3 12 3110 90s
B1 Cable fly 3 12 3010 60s
C Dumbell shoulder press 3 15 2020 60s
D Up right row 3 12 2021 60s
E Chin up ( machine ) 3 12 2021 60s
F Rear delt Fly 3 12 2021 60s
C Biceps Curl ( Ez Bar ) 3 12 2020 60s
G Triceps push down ( Barbell) 3 12 3010

Sets Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Exercises
A
Exercises
Romanian Deadlift 3
3
12
12
3110
2022
90s
60s
B Legs Press 3 12 3110 60s
C1 Legs Extension 3 12 2021 60s
C2 Legs Curl 3 12 2022 60s
D Hip Adduction 3 12 2022 60s
Thay đổi hình thể

Set 8 Set 9 Set 10

Set 8 Set 9 Set 10

Set 8 Set 9 Set 10

Set 8 Set 9 Set 10