Rep windown

Relative Strength: 1-3, 2-4, 3-5

Functional hypertrophy: 6-8

Hypertrophy: 9-10; 10-12

Endurance: 12-15, 15-20

Squat 4x8

Week 1: 40kg 4x8

Week 2: 45kg 4x8

Week 3:

Chững tạ

UPPER 1 – 2:

Bench Press – Overhead Press

Bent over row – Pull Up

DB Shoulder Press/ Machine Shoulder Press – Incline DB Press/ Decline DB Press/ Dips

Lat Pulldown/ Machine Pulldown – Seated Cable Row/ Chest Supported Row/ Inverted Row/ TRX Row/
DB Row

Face Pull – Trap 3 Raise/ Bent over raise/ Cable Rear Delt Fly

DB Shrug – Cable Pec Fly/ Pullover/ Standing Straight Arm Pulldown

Bicep mov -

Tricep mov

LOWER 1

Back Squat – Deadlift Conventional/Sumo/ Semi-sumo

DB/ BB ?Romanian Deadlift – Front Squat/ Zercher Squat/ Bulgarian Split Squat

Leg Press/ Split Squat – BB Hip Thrust/ KB Swing

Leg Curl/ Hyperextension – Leg Extension/ Step Up

Wall Sitt – Sliding Leg Curl/ GHR

Calf Raise

Glute day –

3 yếu tố để tác động lên hypertrophy

Mechanical tension – áp lực cơ học – heavy weight

Muscle damage – tổn thương cơ bắp – high volume – 8-12 reps/set

Metabolics stress – áp lực chuyển hóa – pump, high rep 12-15-20 reps/set

Hip Thrust 4x4-6 120-150s => mechanical tension

Bulgarian split squat 4x8-10 90-120s => muscle damage

DB RDL 3x10-12 90-120 => muscle damage

Glute kickback 3x12-15 60s => metabolic stress

Frog pump/ Side walk/ Hip abductor 2-3 15-20 reps/set <60s => metabolic stress

CIRCUIT TRAINING – METABOLIC CONDITIONING

FATLOSS

DB OVERHEAD PRESS

DB FRONT SQUAT

DB ROW

DB RDL

DB PUSH UP WITH ROW

SLAM BALL

SLED PUSH

CORE

FARMER WALK

TẬP LIỀN, KHÔNG CÓ THỜI GIAN NGHỈ GIỮA CÁC BÀI TẬP VỚI NHAU

CHỈ NGHỈ SAU KHI ĐÃ KẾT THÚC 1 ROUND

3-6 ROUND TÙY VÀO THỂ CHẤT CỦA TỪNG ĐỐI TƯỢNG KHÁCH HÀNG
HIIT – LISS – PLYOMETRIC

SPEED

QUICKNESS

EXPLOSIVE

SLOW BEFORE FAST/ EXPLOSIVE