INTRODUCTION

NAME BACK TRAINING

Date 8 Weeks
Training Level Intermediate - Advanced
Total training day 5
Length of this phase 8 Weeks
Goal Increase Strength And Hypertrophy For Back's Muscle
NOTE
1. Warm Up mỗi ngày :
Xoay - Làm nóng các khớp, Dynamic Stretching: Link video hướng dẫn https://www.youtube.com/watch?v=nPHfEnZD1Wk
Overhead Squat with Bodyweight : 2 x 20
Plank 2 x 30s
Side Plank 1 x 45s
Prone Extension 2 x 10 https://www.youtube.com/watch?v=cIYeKqLqVVs&t=15s
Cat Camel : 2 x 10

2. Những ngày nghỉ, khuyến khích người tập vận động các hình thức Cường độ thấp - Tần suất cao như: đi bộ ngoài trời 5,000 - 10,000 bước chân, đạp xe 10 - 20km, bơi lội...

3. Tư vấn về dinh dưỡng để đảm bảo quá trình tập tối ưu:
Macro cho nam: Protein x 2 BW, Carb x 2,5 BW, Fat x 1BW
(Ví dụ: Bạn nặng 100kg, ngày nạp 200g Đạm, 250g Tinh Bột, 100g Chất béo)
Macro cho nữ: protein x 2 BW, Carb x 2 BW, Fat x 1,5 BW
Về thực phẩm: Chọn thức ăn tự nhiên để ưu tiên cho chế độ ăn vì thức ăn tự nhiên luôn cân bằng và đầy đủ dinh dưỡng đến cơ thể hơn thực phẩm bổ sung.
Chia bữa ăn:
Protein: Tập trung phần lớn vào buổi sáng lúc thức dậy và ngay sau khi tập, các bữa còn lại trong ngày sẽ giàn trải lượng protein. Protein không nên ăn quá nhiều trước khi đi ngủ
vì có thể gây nên mất ngủ.
Carb: các bạn hãy tập trung carb vào trước lúc tập để cung cấp năng lượng cho buổi tập, và trước khi ngủ để tăng chất lượng giấc ngủ, các bữa còn lại trong ngày hãy nạp carb chứa
nhiều chất xơ.
Fat: chất béo là nguyên tố khó tiêu nhất trong 3 nguyên tố đa lượng. Các bạn nên giàn trải lượng chất béo ra từng bữa, tránh việc nạp quá nhiều chất béo một lúc và vào buổi tối vì
tính chất khó tiêu sẽ có thể gây ra những vấn đề về dạ dày và mất ngủ.
 BACK ANATOMY - GIẢI PHẪU HỌC NHÓM CƠ LƯNG
Hiểu được cấu tạo, điểm bám và chiều chuyển động của sợi cơ sẽ giúp người tập tối ưu hoá hiệu suất bài tập, tránh việc tập sai kĩ thuật, giảm hiệu quả và gây chấn
thương
 NHỮNG THUẬT NGỮ CẦN LƯU Ý
DB: Dumbbell
KB: Kettlebell
BB: Barbell
LSRPE: Last set RPE
ROM: Range of motion
INTENSITY: % trọng lượng so với 1 rep max. Ví dụ: Bạn bench press 1 rm 100kg, Intensity 60% có nghĩa bạn sẽ phải thực hiện set đó ở mức 60kg
RPE: Cảm nhận về sức chịu đựng của cơ tính trên thang điểm 10
Ví dụ: Đối với RPE8: là khi bạn hoàn thành số reps được giao (VD 12 reps), và cảm nhận vẫn còn có thể thực hiện được thêm 2 reps nữa mới "FAIL" (Tức 14 reps là cạn năng lượng)
TEMPO: Tốc độ, nhịp độ của chuyển động.
Ví dụ: 3010: Eccentric (xuống tạ) 3sec - Pause (điểm dừng) 0sec - Concentric (lên tạ) 1s - Pause (điểm dừng) 0s
30X1: Trong đó, X có nghĩa là phát lực mạnh nhất có thể.
HYPERTROPHY: The growth of (muscle) tissue - tăng cơ/ phát triển cơ
MYO REPS: Là một Set lớn bao gồm nhiều Mini-Set. Bạn chọn mức tạ 40-50% của 1 Rep Max, thực hiện 20-30 reps cho set đầu tiên, sau đó các bạn nghỉ 5-10s để bắt đầu thực hiện
5-6 Mini-set. Mỗi Mini-set các bạn thực hiện 1/3 số reps của Set đầu tiên (thường sẽ là khoảng 8réps cho 1 mini-set). Thưc hiên đen khi Thât Bại
AMRAP: As many reps as possible (with good form). Khác với Until Failure là có thể break form, thì amrap thực hiện nhiều nhất số reps với form tốt
Những bài tập được set cùng 1 nhóm, ví dụ A1 A2: sẽ được thực hiện xen kẽ, A1 -> A2 -> rest ->repeat
 BLOCK 1: BACK'S STRENGTH AND HYPERTROPHY
BACK'S STRENGTH AND HYPERTROPHY WEEK 1

DAY 1 BACK STRENGTH Video Load (ghi lại số tạ thực tế để theo dõi quá trình) Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Chin up - Eccentric Only 3 6 60s https://www.youtube.com/watch?v=Arw7D_k0MPg Xuống càng chậm càng tốt, có thể bỏ qua giai đoạn kéo
Rack pull 4 6 RPE8 20X1 3mins https://www.youtube.com/watch?v=rqQtjbQC4N4
Pull Up - Wide grip - Weighted 3 6-8 RPE8 2010 90s https://www.youtube.com/watch?v=S0DX-dQwKRU Thêm tạ để đảm bảo số rep
Cable Low-Row - Wide Grip 3 8-10 RPE9 2011 75s https://www.youtube.com/watch?v=YKAeU55CkVk
A1 Dumbbell Seal Row 10-12 RPE8 3011 10s https://www.youtube.com/watch?v=6CDqbJk54PE
3
A2 Incline Reverse Superman 15-20 RPE9 3011 90s https://www.youtube.com/watch?v=YweIPtTJVAk
Face Pull (Scapular Retraction) 2 20 RPE9 2011 75s https://www.youtube.com/watch?v=V8dZ3pyiCBo
B1 Barbell Curl (Eccentric Only) 5 RPE8 10s https://www.youtube.com/watch?v=e631VwIksH8 Xuống càng chậm càng tốt, có thể ăn gian khi tạ lên
3
B2 Bayesian Cable Curl 8-12 RPE9 3110 90s https://www.youtube.com/watch?v=aeS38n_Ht6A
DAY 2 PUSH Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Incline Bench Press - DB 4 10-12 RPE8 3110 2mins https://www.youtube.com/watch?v=07Bcqtib4FM
Lateral Raise - Cable 3 20 RPE9 2010 60s https://www.youtube.com/watch?v=PPrzBWZDOhA
Arnold Z-Press 3 8-10 RPE8 3010 90s https://www.youtube.com/watch?v=YbRZfkbir-w
Flat Bench Press - BB 4 6-8 RPE8 3110 2mins https://www.youtube.com/watch?v=rT7DgCr-3pg
Thruster - KB - Single Arm 3 8-10 RPE8 3110 90s https://www.youtube.com/watch?v=tPDSFzi4g94
Floor Press - KB - Single Arm 4 8-10 / side RPE8 3110 90s https://www.youtube.com/watch?v=B340QckIfJM
DAY 3 LEG / BACK Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Conventional Block Pull - 10cm - Wide Stance - Wide Grip 5 6-8 RPE8 3010 3mins https://www.youtube.com/watch?v=N6Fr9Ogtjow Chân đứng rộng, nửa Sumo nửa Conventional
A1 Suitcase Deadlift - KB 10-12 RPE8 3110 10s https://www.youtube.com/watch?v=eUjU3YBHe-Y
3
A2 Leg Press 10-12 RPE9 3110 90s https://www.youtube.com/watch?v=oujca3_Shgw
Romanian Deadlift - Trap Bar / Dumbbell 4 8-10 RPE8 3010 2mins https://www.youtube.com/watch?v=yfi1xXXE7lA Có thể dùng Dumbbell
B1 Standing Barbell Goodmornings 6-8 RPE7 2010 10s https://www.youtube.com/watch?v=5Xj6XUa77qc
3
B2 Seated Zercher Goodmornings 6-8 RPE8 2010 90s https://www.youtube.com/watch?v=DEpzMX9ZEFw
DAY 5 UPPER / BACK HYPERTROPHY Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Kettlebell Overhead Unilateral Carry 3 100steps / side 3010 60s https://www.youtube.com/watch?v=j5ZoC9p6J-s
OHP 4 6-8 RPE8 3110 90s https://www.youtube.com/watch?v=2yjwXTZQDDI
Lateral Raise 3 20 RPE9 3210 75s https://www.youtube.com/watch?v=3VcKaXpzqRo
A1 Pull up - eccentric only 5 10s https://www.youtube.com/watch?v=hvhQXzJ4vhM Xuống càng chậm càng tốt, có thể bỏ qua giai đoạn kéo
A2 pull up AMRAP 2010 10s https://www.youtube.com/watch?v=IpxAG2z91Ys Kéo nhiều lần nhất có thể
3
A3 cable pull over 12 RPE7 2010 10s https://www.youtube.com/watch?v=Mjxg51uigCc
A4 straight arms rope pull down 12-15 RPE8 2010 90s https://www.youtube.com/watch?v=QAMQz8lsPC8
Incline DB Curl 3 20 RPE9 2110 60s https://www.youtube.com/watch?v=soxrZlIl35U
Incline DB Triceps Extension 3 20 RPE9 2110 60s https://www.youtube.com/watch?v=0BwutRy3Udc
DAY 6 LOWER Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Single Leg Box Jump 20 / side 10s https://www.youtube.com/watch?v=LDU_yVvp7pA
3
A2 Front Squat - DB 15 RPE7 3210 90s https://www.youtube.com/watch?v=B86Zj72LwzA
Squat 5 8-10 RPE8 2010 3mins https://www.youtube.com/watch?v=SW_C1A-rejs
B1 Walking Lunge - DB 15 / side RPE7 2010 10s https://www.youtube.com/watch?v=D7KaRcUTQeE
4
B2 Hip Extension 12 2111 90s https://www.youtube.com/watch?v=xSyFcRwxACk
Squat Jump - BB 3 8-10 RPE7 30X0 75s https://www.youtube.com/watch?v=zMrv2ymuE-4
 BLOCK 1: BACK'S STRENGTH AND HYPERTROPHY
BACK'S STRENGTH AND HYPERTROPHY WEEK 2

DAY 1 BACK STRENGTH Video Load (ghi lại số tạ thực tế để theo dõi quá trình) Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Inverted Row 3 20 60s https://www.youtube.com/watch?v=XZV9IwluPjw
T-Bar Row 5 6 RPE8 2011 2mins https://www.youtube.com/watch?v=j3Igk5nyZE4
A1 Bent-over Row - BB - Reverse Grip 6-8 RPE8 2010 10s https://www.youtube.com/watch?v=3gdGSSgDby8
4
A2 Pull up Failure RPE9 2011 90s https://www.youtube.com/watch?v=IpxAG2z91Ys
B1 Cable Row - Wide Grip 8-10 RPE8 2011 10s https://www.youtube.com/watch?v=YKAeU55CkVk
B2 Incline Reverse Superman 3 20 RPE9 2011 10s https://www.youtube.com/watch?v=YweIPtTJVAk
B3 Face pull 20 RPE9 2011 90s https://www.youtube.com/watch?v=rep-qVOkqgk&t
C1 Eccentric Hammer Curl 8 RPE8 10s https://www.youtube.com/watch?v=YvxS5JOJEE4 Xuống càng chậm càng tốt, có thể ăn gian giai đoạn cuốn tạ lên
3
C2 Dumbbell Farmer Walk 100 steps 90s https://www.youtube.com/watch?v=p5MNNosenJc
DAY 2 PUSH Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Push up 4 20 60s https://www.youtube.com/watch?v=IODxDxX7oi4
Barbell Bench Press 5 6-8 RPE8 2010 2mins https://www.youtube.com/watch?v=rT7DgCr-3pg
A1 Incline Bench Press - DB - Single Arm 12 RPE8 2010 10s https://www.youtube.com/watch?v=QPi2iPxIOMU
4
A2 Z Press - DB - Single Arm 12 RPE8 2010 90s https://www.youtube.com/watch?v=Ib-8BOyAgTQ
B1 Lateral Raise 20 RPE9 2010 10s https://www.youtube.com/watch?v=3VcKaXpzqRo
3
B2 Rope triceps Push Down 20 RPE9 2011 90s https://www.youtube.com/watch?v=vB5OHsJ3EME
DAY 3 LEG / BACK Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Conventional Deadlift 5 6 RPE8 20X1 3-5mins https://www.youtube.com/watch?v=op9kVnSso6Q
A1 Romanian Deadlift - Barbell 10-12 RPE8 2011 10s https://www.youtube.com/watch?v=JCXUYuzwNrM
3
A2 Overhead Squat - With Bodyweight 20 2010 90s https://www.youtube.com/watch?v=7G51NbYMqWE
B1 Stiff-leg Deadlift - DB - Single Leg 12 / side RPE8 2011 10s https://www.youtube.com/watch?v=DGavj41F_Cs
B2 Hip Extension 4 12 2011 10s https://www.youtube.com/watch?v=xSyFcRwxACk
B3 Hip Bridge 20 2012 2mins https://www.youtube.com/watch?v=MiVHq0EM234
DAY 5 UPPER / BACK HYPERTROPHY Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Overhead Farmer Walk - Single Arm - KB 3 100steps / side 3010 60s https://www.youtube.com/watch?v=j5ZoC9p6J-s
OHP 4 6-8 RPE8 3110 90s https://www.youtube.com/watch?v=2yjwXTZQDDI
Lateral Raise 3 20 RPE9 3210 75s https://www.youtube.com/watch?v=3VcKaXpzqRo
A1 Pull Up 8-10 10s https://www.youtube.com/watch?v=IpxAG2z91Ys
3
A2 Lat Pull Down - Close grip 12 RPE8 2010 90s https://www.youtube.com/watch?v=v_eJFvdAcUw
B1 Low Row - Cable Machine 12 RPE8 2010 10s https://www.youtube.com/watch?v=GZbfZ033f74
3
B2 Lying Pullover - DB 12-15 RPE9 2010 90s https://www.youtube.com/watch?v=ZhPOEQJRzBU
C1 Chin Up Failure 2110 10s https://www.youtube.com/watch?v=bd_A0kDAyK4 Tốt nhất là không dùng chân
3
C2 Dips For Triceps Failure 2110 2mins https://www.youtube.com/watch?v=35PXVWP1XVs
DAY 6 LOWER Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Plank 60s 10s https://www.youtube.com/watch?v=pSHjTRCQxIw
3
A2 Box Squat - BB 6-8 RPE8 2010 90s https://www.youtube.com/watch?v=hKwCYANgACw Ngồi hẳn xuống Box
Squat 5 6-8 RPE8 2010 3-5mins https://www.youtube.com/watch?v=SW_C1A-rejs
B1 Bulgarian Split Squat - DB - Single Arm 15 / side RPE8 2010 10s https://www.youtube.com/watch?v=9E7K84rRY-0
4
B2 Hip Bridge - Single Leg - Weighted 20 / side RPE9 2010 90s https://www.youtube.com/watch?v=AQUbWzAy8rQ Bài cuối cầm tạ ở dạng Simba Hold:
Simba Box Step Up - DB 3 1min 75s https://www.youtube.com/watch?v=C_VJ-MN7IB8 https://www.youtube.com/watch?v=j2m6QIDOU-k
 BLOCK 1: BACK'S STRENGTH AND HYPERTROPHY
BACK'S STRENGTH AND HYPERTROPHY WEEK 3

DAY 1 BACK STRENGTH Video Load (ghi lại số tạ thực tế để theo dõi quá trình) Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Inverted Row 3 20 60s https://www.youtube.com/watch?v=XZV9IwluPjw
T-Bar Row 5 6 RPE8 2011 2mins https://www.youtube.com/watch?v=j3Igk5nyZE4
A1 Bent-over Row - BB - Reverse Grip 6-8 RPE8 2010 10s https://www.youtube.com/watch?v=3gdGSSgDby8
4
A2 Sternum Chin Up Failure 2011 90s https://www.youtube.com/watch?v=58QkcGVA12A
Block Pull - 15cm - Snatch Grip 4 7 RPE7 2011 2-3mins https://www.youtube.com/watch?v=N6Fr9Ogtjow
B1 Trap-3 raise 15 RPE9 2011 10s https://www.youtube.com/watch?v=2yw5ciEmUPg
3
B2 Seal Row - Dumbbell 15 RPE9 2011 90s https://www.youtube.com/watch?v=6CDqbJk54PE
Overhead Farmer Walk - KB 3 100 steps 90s https://www.youtube.com/watch?v=gPMSFZhvKN8
DAY 2 PUSH Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Thruster - DB 15 RPE9 2010 10s https://www.youtube.com/watch?v=u3wKkZjE8QM
5
A2 Push Up 20 2010 90s https://www.youtube.com/watch?v=IODxDxX7oi4
B1 Chest Fly - DB 12 RPE8 2010 10s https://www.youtube.com/watch?v=eozdVDA78K0
5
B2 Incline Bench Press - Neutral Grip - DB 12 RPE8 2010 90s https://www.youtube.com/watch?v=dByiGm-ONsQ
C1 Lateral Raise 20 RPE9 2010 10s https://www.youtube.com/watch?v=3VcKaXpzqRo
4
C2 Upright Row - DB 15 RPE9 2011 90s https://www.youtube.com/watch?v=IhZLB48kluc
DAY 3 LEG / BACK Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Conventional Deadlift 5 6 RPE8 20X1 3-5mins https://www.youtube.com/watch?v=op9kVnSso6Q
A1 Romanian Deadlift - Barbell 10-12 RPE8 2011 10s https://www.youtube.com/watch?v=JCXUYuzwNrM
4
A2 Overhead Squat - With Bodyweight 20 2010 90s https://www.youtube.com/watch?v=7G51NbYMqWE
B1 Quadruped Row - KB 15 / side RPE8 2011 10s https://www.youtube.com/watch?v=M6NeRnQgks0
4
B2 Hip Thrust - BB 8-10 RPE9 2011 2mins https://www.youtube.com/watch?v=Zp26q4BY5HE
KB Swing 3 20 2012 2mins https://www.youtube.com/watch?v=YSxHifyI6s8
DAY 5 UPPER / BACK HYPERTROPHY Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Kettlebell Side Plank 60s 10s https://www.youtube.com/watch?v=X33h4J-NKLA
3
A2 Overhead Farmer Walk - Single Arm - DB 100 steps / side 60s https://www.youtube.com/watch?v=5xtllI7frxI
B1 Push Press - Single Arm - KB 8-10 RPE8 20X0 10s https://www.youtube.com/watch?v=KUsZAGWd0VQ
5
B2 Upright Row - DB 8-10 RPE8 2011 90s https://www.youtube.com/watch?v=IhZLB48kluc
C1 Straight Arm Pull Down - Wide Grip 12 RPE9 2011 10s https://www.youtube.com/watch?v=PfDB9JdJNoc
5
C2 Pull up - Wide Grip 12 RPE9 2011 75s https://www.youtube.com/watch?v=dWB-hEfgMD4
Overhead Kneeling to Squat - Single Arm - DB 3 12 / side RPE9 60s https://www.youtube.com/watch?v=b0bnvaDi9nc Giữ tạ ở trang thái One Arm Overhead
DAY 6 LOWER Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Squat Jump - BB 6 RPE8 30X0 10s https://www.youtube.com/watch?v=zMrv2ymuE-4
5
A2 Box Squat - BB 6-8 RPE8 2010 3mins https://www.youtube.com/watch?v=nBc_2Jyp3tM Ngồi hẳn xuống Box
Squat - Pause 5 6-8 RPE8 2010 3-5mins https://www.youtube.com/watch?v=C8MYeGhmn-U
B1 Bulgarian Split Squat - DB - Single Arm 15 / side RPE8 2010 10s https://www.youtube.com/watch?v=9E7K84rRY-0
3
B2 Hip Bridge - Single Leg - Weighted 20 / side RPE9 2010 90s https://www.youtube.com/watch?v=AQUbWzAy8rQ
Walking Lunge - KB - Racked 3 15 / side 75s https://www.youtube.com/watch?v=vsvemhrU0oU
 BLOCK 1: BACK'S STRENGTH AND HYPERTROPHY
BACK'S STRENGTH AND HYPERTROPHY WEEK 4 - DELOAD WEEK

DAY 1 PULL Video Load (ghi lại số tạ thực tế để theo dõi quá trình) Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Inverted Row 20 10s https://www.youtube.com/watch?v=XZV9IwluPjw
A2 Trap-3 Raise 4 15 2011 10s https://www.youtube.com/watch?v=2yw5ciEmUPg
A3 Rhomboids Raise 15 2011 90s https://www.youtube.com/watch?v=dR2BzcvN7FY
B1 Bent-over Row - DB 8-10 RPE7 2011 10s https://www.youtube.com/watch?v=LktGPg-AkvY
4
B2 Seal Row - Single Arm 10-12 RPE7 3011 90s https://www.youtube.com/watch?v=-fuxiCQvMxQ
C1 Chin up 10-12 3011 10s https://www.youtube.com/watch?v=0tKotgxbb3E
4
C2 Incline Curl - DB 10-12 RPE9 2110 90s https://www.youtube.com/watch?v=soxrZlIl35U
Lat Pull Down - Close Grip 3 15 RPE8 2011 75s https://www.youtube.com/watch?v=v_eJFvdAcUw
DAY 2 PUSH Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Incline Spotto Press 4 8-10 RPE7 2010 2mins https://www.youtube.com/watch?v=kC-7_i7Fhxs
Chest Fly - DB 3 12-15 RPE7 2210 60s https://www.youtube.com/watch?v=eozdVDA78K0
Standing Arnold Press 4 8-10 RPE7 2010 90s https://www.youtube.com/watch?v=3ml7BH7mNwQ
Flat Bench Press - BB 4 8-10 RPE7 2110 2mins https://www.youtube.com/watch?v=rT7DgCr-3pg
Floor Press - DB 4 8-10 RPE9 2110 90s https://www.youtube.com/watch?v=uUGDRwge4F8
DAY 3 LEG / BACK Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Romanian Deadlift - Snatch grip 4 8 RPE7 2010 3mins https://www.youtube.com/watch?v=jugnGf220CA
A1 Goodmornings - Single Leg - KB 12 / side RPE7 2010 10s https://www.youtube.com/watch?v=ADAU7_q35E0
4
A2 Swing - KB 20 RPE8 2010 90s https://www.youtube.com/watch?v=YSxHifyI6s8
B1 Quadruped Row - DB 12 / side RPE8 2011 10s https://www.youtube.com/watch?v=M6NeRnQgks0
3
B2 Face pull 20 RPE9 2011 90s https://www.youtube.com/watch?v=rep-qVOkqgk
Suitcase Farmer Walk 3 100 steps 60s https://www.youtube.com/watch?v=D5GoqjPIPyw
DAY 5 UPPER / BACK HYPERTROPHY Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Thruster - DB 3 100steps / side 3010 60s https://www.youtube.com/watch?v=u3wKkZjE8QM
A2 Pull up 4 6-8 RPE8 3110 90s https://www.youtube.com/watch?v=hkBcTOa21oQ
B1 Windmill - KB 3 20 RPE9 3210 75s https://www.youtube.com/watch?v=ITSmgn_BQgY
B2 Kneeling Arnold Press - DB 5 10s https://www.youtube.com/watch?v=2qPFmzHlvjw
B3 Straight Arms Pull Down AMRAP 2010 10s https://www.youtube.com/watch?v=QAMQz8lsPC8
3
C1 Standing High Row - Cable / Machine 12 RPE7 2010 10s https://www.youtube.com/watch?v=BI-1RnKigGM
C2 Hairline Press 12-15 RPE8 2010 90s https://www.youtube.com/watch?v=AADM0pLkDmg
DAY 6 LOWER Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Squat 10 RPE7 10s https://www.youtube.com/watch?v=SW_C1A-rejs
4
A2 Hip Thrust - KB 15 RPE8 3210 90s https://www.youtube.com/watch?v=vPSuQc66Ouc
B1 Bulgarian Split Squat 8-10 RPE8 2010 3mins https://www.youtube.com/watch?v=2C-uNgKwPLE
4
B2 Racked Squat - KB 15 / side RPE8 2010 10s https://www.youtube.com/watch?v=U-8AxRHCr3M
Squat Jump - With Bodyweight 3 20 30X0 75s https://www.youtube.com/watch?v=cNDikYOq-HU
 BLOCK 2: BACK'S STRENGTH AND HYPERTROPHY
BACK'S STRENGTH AND HYPERTROPHY WEEK 5

DAY 1 POSTERIOR CHAIN Video Load (ghi lại số tạ thực tế để theo dõi quá trình) Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Inverted Row 3 20 60s https://www.youtube.com/watch?v=XZV9IwluPjw
A1 Pendlay Row 8,6,4,4,6,8 RPE8 2011 2mins https://www.youtube.com/watch?v=Weu9HMHdiDA 8 reps 6 reps 4 reps 4 reps 6 reps 8 reps
6
A2 Lat Pull Down - Close grip 12,10,8,8,12,15 RPE8 2010 10s https://www.youtube.com/watch?v=v_eJFvdAcUw 12 reps 10 reps 8 reps 8 reps 12 reps 15 reps
B1 Romanian Deadlift - Snatch Grip - BB 8,6,4,4,6,8 RPE8 2011 90s https://www.youtube.com/watch?v=jugnGf220CA 8 reps 6 reps 4 reps 4 reps 6 reps 8 reps
B2 Trap-3 Raise 6 12 RPE9 2011 10s https://www.youtube.com/watch?v=2yw5ciEmUPg
B3 Hip Bridge - Band On Knee 20 2011 10s https://www.youtube.com/watch?v=_CiniyV3AQ0
Hip Extension - BB 3 12 RPE8 2011 90s https://www.youtube.com/watch?v=Zp26q4BY5HE
DAY 2 PUSH Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Bench Press 6 8,6,4,4,6,8 RPE8 2010 3mins https://www.youtube.com/watch?v=rT7DgCr-3pg 8 reps 6 reps 4 reps 4 reps 6 reps 8 reps
A1 Push Up 20-25 2010 10s https://www.youtube.com/watch?v=IODxDxX7oi4
4
A2 Chest Fly - DB 15-20 RPE9 2110 90s https://www.youtube.com/watch?v=eozdVDA78K0
B1 Standing OHP 8-10 RPE8 2010 10s https://www.youtube.com/watch?v=2yjwXTZQDDI
4
B2 Seated Clean and Press - DB 12-15 RPE9 2010 2mins https://www.youtube.com/watch?v=kApWz2wss8c
C1 Hairline Press 12 RPE9 2010 10s https://www.youtube.com/watch?v=AADM0pLkDmg
4
C2 Overhead Farmer Walk - KB 100 steps 2mins https://www.youtube.com/watch?v=gPMSFZhvKN8
Rope triceps Push Down 2 MYO REPS 2110 90s https://www.youtube.com/watch?v=vB5OHsJ3EME
DAY 3 LEG / BACK Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Block Pull - Wide grip 5 6 RPE8 20X1 3-5mins https://www.youtube.com/watch?v=N6Fr9Ogtjow
A1 Zercher Goodmornings 10-12 RPE8 2011 10s https://www.youtube.com/watch?v=V8E3spggYQs
4
A2 Overhead Squat - With Bodyweight 20 2010 90s https://www.youtube.com/watch?v=7G51NbYMqWE
B1 Stiff-leg Deadlift - DB - Single Leg 12 / side RPE8 2011 10s https://www.youtube.com/watch?v=DGavj41F_Cs
B2 Lying Leg Curl 4 20 RPE9 2011 10s https://www.youtube.com/watch?v=1Tq3QdYUuHs
B3 Hip Bridge - Single Leg 20 2012 2mins https://www.youtube.com/watch?v=fDxl-0uZMJo
DAY 5 BACK HYPERTROPHY Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Rope Pullover 3 20 RPE9 3011 90s https://www.youtube.com/watch?v=lu9elPbgBqw
T Bar Row 4 12 RPE9 2011 2mins https://www.youtube.com/watch?v=j3Igk5nyZE4
A1 Seated Row - Close Grip 12 RPE9 2011 10s https://www.youtube.com/watch?v=hYgh0t0-7nQ
4
A2 Lat Pull Down - Close grip 15 RPE9 2011 90s https://www.youtube.com/watch?v=v_eJFvdAcUw
B1 Upright Row - Rope 15 RPE8 2011 10s https://www.youtube.com/watch?v=otPzfO9P3d4
4
B2 Face Pull - External Rotation 20 RPE8 2011 90s https://www.youtube.com/watch?v=-ZjfmLNxXno
Hip Extension 2 MYO REPS 2011 90s https://www.youtube.com/watch?v=xSyFcRwxACk Thực hiện từ 5-6 Mini-set
Barbell Shrug 3 12 RPE9 3012 90s https://www.youtube.com/watch?v=NAqCVe2mwzM
DAY 6 LOWER Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Plank 60s 10s https://www.youtube.com/watch?v=pSHjTRCQxIw
3
A2 Box Squat - BB 12 RPE8 2010 90s https://www.youtube.com/watch?v=nBc_2Jyp3tM Ngồi hẳn xuống Box
Squat 5 6-8 RPE8 2010 3-5mins https://www.youtube.com/watch?v=SW_C1A-rejs
B1 Bulgarian Split Squat - DB - Single Arm 15 / side RPE8 2010 10s https://www.youtube.com/watch?v=9E7K84rRY-0
4
B2 Hip Bridge - Single Leg - Weighted 20 / side RPE9 2010 90s https://www.youtube.com/watch?v=AQUbWzAy8rQ Bài cuối cầm tạ ở dạng Simba Hold:
Simba Box Step Up - DB 3 2mins 75s https://www.youtube.com/watch?v=C_VJ-MN7IB8 https://www.youtube.com/watch?v=j2m6QIDOU-k
 BLOCK 2: BACK'S STRENGTH AND HYPERTROPHY
BACK'S STRENGTH AND HYPERTROPHY WEEK 6

DAY 1 BACK STRENGTH Video Load (ghi lại số tạ thực tế để theo dõi quá trình) Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Chin up - Eccentric Only 3 6 60s https://www.youtube.com/watch?v=Arw7D_k0MPg Xuống càng chậm càng tốt, có thể bỏ qua giai đoạn kéo
Rack pull 6 8,6,4,4,6,8 RPE8 20X1 3mins https://www.youtube.com/watch?v=rqQtjbQC4N4 8 reps 6 reps 4 reps 4 reps 6 reps 8 reps
A1 Single Arm Lat Pull In 6-8 RPE8 2010 10s https://www.youtube.com/watch?v=-FtxKFSx5ww
3
A2 Pull Up - Weighted 8-10 RPE9 2011 2mins https://www.youtube.com/watch?v=HuuyDNGrCI8
B1 Dumbbell Seal Row 10-12 RPE8 3011 10s https://www.youtube.com/watch?v=6CDqbJk54PE
3
B2 Incline Reverse Superman 15-20 RPE9 3011 90s https://www.youtube.com/watch?v=YweIPtTJVAk
Face Pull (Scapular Retraction) 2 20 RPE9 2011 75s https://www.youtube.com/watch?v=V8dZ3pyiCBo
B1 Barbell Curl (Eccentric Only) 5 RPE8 10s https://www.youtube.com/watch?v=e631VwIksH8
3
B2 Bulgarian Cable Curl 8-12 RPE9 3110 90s https://www.youtube.com/watch?v=aeS38n_Ht6A
DAY 2 PUSH Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Incline Spotto Press - Close grip 6 8,6,4,4,6,8 RPE8 3110 2mins https://www.youtube.com/watch?v=KEnwEneqL9A 8 reps 6 reps 4 reps 4 reps 6 reps 8 reps
A1 Lateral Raise - Cable 20 RPE9 2010 10s https://www.youtube.com/watch?v=PPrzBWZDOhA
4
A2 Arnold Z-Press 8-10 RPE8 3010 2mins https://www.youtube.com/watch?v=YbRZfkbir-w
Flat Bench Press - BB 5 6-8 RPE9 3110 2mins https://www.youtube.com/watch?v=rT7DgCr-3pg
Thruster - DB 3 8-10 RPE8 3110 90s https://www.youtube.com/watch?v=u3wKkZjE8QM
Floor Press - DB 4 8-10 RPE8 3110 90s https://www.youtube.com/watch?v=uUGDRwge4F8
DAY 3 LEG / BACK Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Conventional Block Pull - 10cm - Wide Stance - Wide Grip 5 6-8 RPE8 3010 3mins https://www.youtube.com/watch?v=N6Fr9Ogtjow
A1 Stiff-leg Deadlift - Single Leg - KB 10-12 RPE8 3110 10s https://www.youtube.com/watch?v=b9bHy3ojQWA
3
A2 Leg Curl 10-12 RPE9 3110 90s https://www.youtube.com/watch?v=1Tq3QdYUuHs
Romanian Deadlift - Trap Bar / Dumbbell 4 8-10 RPE8 3010 2mins https://www.youtube.com/watch?v=yfi1xXXE7lA
B1 Standing Barbell Goodmornings 6-8 RPE7 2010 10s https://www.youtube.com/watch?v=5Xj6XUa77qc
3
B2 Seated Zercher Goodmornings 6-8 RPE8 2010 90s https://www.youtube.com/watch?v=DEpzMX9ZEFw
DAY 5 UPPER / BACK HYPERTROPHY Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Overhead Farmer Walk - Single Arm - KB 3 100steps / side 3010 60s https://www.youtube.com/watch?v=j5ZoC9p6J-s
OHP 4 6-8 RPE8 3110 90s https://www.youtube.com/watch?v=2yjwXTZQDDI
Lateral Raise 2 MYO REPS 3210 75s https://www.youtube.com/watch?v=3VcKaXpzqRo Thực hiện từ 5-6 Mini-set
A1 Bent-over Barbell Row 10 RPE8 10s https://www.youtube.com/watch?v=vT2GjY_Umpw
A2 Low Row - Cable / Machine 12 RPE9 2010 10s https://www.youtube.com/watch?v=GZbfZ033f74
5
A3 High Row - Cable / Machine 12 RPE9 2010 10s https://www.youtube.com/watch?v=BI-1RnKigGM
A4 Face Pull - Scapular Retraction 20 RPE9 2010 2mins https://www.youtube.com/watch?v=V8dZ3pyiCBo
DB Curl 2 MYO REPS 2110 75s https://www.youtube.com/watch?v=ykJmrZ5v0Oo Thực hiện từ 5-6 Mini-set
Overhead Triceps Extension - Rope 2 MYO REPS 2110 75s https://www.youtube.com/watch?v=PGrXqTf8KTY
DAY 6 LOWER Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Single Leg Box Jump 20 / side 10s https://www.youtube.com/watch?v=LDU_yVvp7pA
3
A2 Front Squat - DB 15 RPE9 3210 90s https://www.youtube.com/watch?v=B86Zj72LwzA
Squat 5 8-10 RPE9 2010 3mins https://www.youtube.com/watch?v=SW_C1A-rejs
B1 Walking Lunge - DB 15 / side RPE7 2010 10s https://www.youtube.com/watch?v=D7KaRcUTQeE
4
B2 Hip Extension 12 2111 90s https://www.youtube.com/watch?v=xSyFcRwxACk
Landmine Overhead Squat - Single Arm 3 12 RPE8 3010 75s https://www.youtube.com/watch?v=GKQiUPV74fk
 BLOCK 2: BACK'S STRENGTH AND HYPERTROPHY
BACK'S STRENGTH AND HYPERTROPHY WEEK 7

DAY 1 BACK STRENGTH Video Load (ghi lại số tạ thực tế để theo dõi quá trình) Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Inverted Row 3 20 60s https://www.youtube.com/watch?v=XZV9IwluPjw
Rack Pull 6 8,6,4,4,6,8 RPE8 2011 2mins https://www.youtube.com/watch?v=rqQtjbQC4N4 8 reps 6 reps 4 reps 4 reps 6 reps 8 reps
A1 Bent-over Row - BB - Reverse Grip 6-8 RPE8 2010 10s https://www.youtube.com/watch?v=3gdGSSgDby8
4
A2 Sternum Chin Up Failure 2011 90s https://www.youtube.com/watch?v=58QkcGVA12A
T-Bar Row 4 12 RPE9 2011 2mins https://www.youtube.com/watch?v=j3Igk5nyZE4
B1 Half Kneeling Moto Row 15 RPE9 2011 10s https://www.youtube.com/watch?v=Yri2Z-R-Ze4
3
B2 Half Lying Moto Row 15 RPE9 2011 90s https://www.youtube.com/watch?v=t_DoKwAvB_A
Face Pull 3 100 steps 90s https://www.youtube.com/watch?v=rep-qVOkqgk
DAY 2 PUSH Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Bench Press - BB - Close grip 8-10 RPE9 2010 10s https://www.youtube.com/watch?v=nEF0bv2FW94
5
A2 Push Up 20 2010 2-3mins https://www.youtube.com/watch?v=IODxDxX7oi4
B1 Chest Fly - DB 12 RPE8 2010 10s https://www.youtube.com/watch?v=eozdVDA78K0
5
B2 Incline Bench Press - Neutral Grip - DB 12 RPE8 2010 90s https://www.youtube.com/watch?v=dByiGm-ONsQ
C1 Lateral Raise 25 RPE9 2010 10s https://www.youtube.com/watch?v=3VcKaXpzqRo
4
C2 Upright Row - DB 15 RPE9 2011 90s https://www.youtube.com/watch?v=IhZLB48kluc
DAY 3 LEG / BACK Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Conventional Deadlift 5 6 RPE8 20X1 3-5mins https://www.youtube.com/watch?v=op9kVnSso6Q
A1 Romanian Deadlift - Barbell 10-12 RPE8 2011 10s https://www.youtube.com/watch?v=JCXUYuzwNrM
4
A2 Overhead Squat - With Bodyweight 20 2010 90s https://www.youtube.com/watch?v=7G51NbYMqWE
B1 Quadruped Row - KB 15 / side RPE8 2011 10s https://www.youtube.com/watch?v=M6NeRnQgks0
4
B2 Hip Thrust - BB 8-10 RPE9 2011 2mins https://www.youtube.com/watch?v=Zp26q4BY5HE
Swing - Single Arm - KB 2 30 / side 2012 2mins https://www.youtube.com/watch?v=YSxHifyI6s8
DAY 5 UPPER / BACK HYPERTROPHY Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Side Plank - Straight Arm Hold - KB 60s 10s https://www.youtube.com/watch?v=X33h4J-NKLA
3
A2 Overhead Farmer Walk - Single Arm - DB 100 steps / side 60s https://www.youtube.com/watch?v=5xtllI7frxI
B1 Push Press - Single Arm - KB 8-10 RPE8 20X0 10s https://www.youtube.com/watch?v=KUsZAGWd0VQ
5
B2 Upright Row - DB 8-10 RPE8 2011 90s https://www.youtube.com/watch?v=IhZLB48kluc
C1 Lat Pull Down - Wide grip 12 RPE9 2011 10s https://www.youtube.com/watch?v=lueEJGjTuPQ
4
C2 Straight Arms Pull Down - Rope MYO REPS 2011 75s https://www.youtube.com/watch?v=QAMQz8lsPC8 Thực hiện từ 5-6 Mini-set
Overhead Kneeling to Squat - Single Arm - DB 3 12 / side RPE9 60s https://www.youtube.com/watch?v=b0bnvaDi9nc Giữ tạ ở trang thái One Arm Overhead
DAY 6 LOWER Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Squat Jump - BB 6 RPE8 30X0 10s https://www.youtube.com/watch?v=zMrv2ymuE-4
5
A2 Box Squat - BB 6-8 RPE8 2010 3mins https://www.youtube.com/watch?v=nBc_2Jyp3tM Ngồi hẳn xuống Box
Squat - Pause 5 6-8 RPE8 2010 3-5mins https://www.youtube.com/watch?v=C8MYeGhmn-U
B1 Bulgarian Split Squat - DB - Single Arm 15 / side RPE8 2010 10s https://www.youtube.com/watch?v=9E7K84rRY-0
3
B2 Hip Bridge - Single Leg - Weighted 20 / side RPE9 2010 90s https://www.youtube.com/watch?v=AQUbWzAy8rQ
Farmer Walk - KB - Racked 3 100 steps 75s https://www.youtube.com/watch?v=Gg4rm4GdJ1Q
 BLOCK 2: BACK'S STRENGTH AND HYPERTROPHY
BACK'S STRENGTH AND HYPERTROPHY WEEK 8

DAY 1 POSTERIOR CHAIN Video Load (ghi lại số tạ thực tế để theo dõi quá trình) Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Inverted Row 3 20 60s https://www.youtube.com/watch?v=XZV9IwluPjw
A1 Pendlay Row 8,6,4,4,6,8 RPE8 2011 2mins https://www.youtube.com/watch?v=Weu9HMHdiDA 8 reps 6 reps 4 reps 4 reps 6 reps 8 reps
6
A2 Lat Pull Down - Close grip 12,10,8,8,12,15 RPE8 2010 10s https://www.youtube.com/watch?v=v_eJFvdAcUw 12 reps 10 reps 8 reps 8 reps 12 reps 15 reps
B1 Romanian Deadlift - Snatch Grip - BB 8,6,4,4,6,8 RPE8 2011 90s https://www.youtube.com/watch?v=jugnGf220CA 8 reps 6 reps 4 reps 4 reps 6 reps 8 reps
B2 Trap-3 Raise 6 12 RPE9 2011 10s https://www.youtube.com/watch?v=2yw5ciEmUPg
B3 Hip Bridge - Band On Knee 20 2011 10s https://www.youtube.com/watch?v=_CiniyV3AQ0
Hip Extension - BB 3 12 RPE8 2011 90s https://www.youtube.com/watch?v=Zp26q4BY5HE
DAY 2 PUSH Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Incline Spotto Press - Close grip 6 8,6,4,4,6,8 RPE8 3110 2mins https://www.youtube.com/watch?v=KEnwEneqL9A 8 reps 6 reps 4 reps 4 reps 6 reps 8 reps
A1 Z-Press - BB 8-10 RPE9 2010 10s https://www.youtube.com/watch?v=wce-elEhBHw
4
A2 Lateral Raise 25 RPE9 3010 2mins https://www.youtube.com/watch?v=3VcKaXpzqRo
Flat Bench Press - BB 5 6-8 RPE9 3110 2mins https://www.youtube.com/watch?v=rT7DgCr-3pg
Thruster - DB 3 8-10 RPE8 3110 90s https://www.youtube.com/watch?v=u3wKkZjE8QM
Floor Press - DB 4 8-10 RPE8 3110 90s https://www.youtube.com/watch?v=uUGDRwge4F8
DAY 3 LEG / BACK Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Conventional Block Pull - 10cm - Wide Stance - Wide Grip 5 6-8 RPE8 3010 3mins https://www.youtube.com/watch?v=N6Fr9Ogtjow
A1 Suitcase Deadlift - KB 10-12 RPE8 3110 10s https://www.youtube.com/watch?v=eUjU3YBHe-Y
3
A2 Leg Press 10-12 RPE9 3110 90s https://www.youtube.com/watch?v=oujca3_Shgw
Romanian Deadlift - Trap Bar / Dumbbell 4 8-10 RPE8 3010 2mins https://www.youtube.com/watch?v=yfi1xXXE7lA
B1 Standing Barbell Goodmornings 6-8 RPE7 2010 10s https://www.youtube.com/watch?v=5Xj6XUa77qc
3
B2 Seated Zercher Goodmornings 6-8 RPE8 2010 90s https://www.youtube.com/watch?v=DEpzMX9ZEFw
DAY 5 BACK HYPERTROPHY Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Rope Pullover 3 20 RPE9 3011 90s https://www.youtube.com/watch?v=lu9elPbgBqw
T Bar Row 4 12 RPE9 2011 2mins https://www.youtube.com/watch?v=j3Igk5nyZE4
A1 Seated Row - Close Grip - Drop-set 10,15,20 RPE9 2011 10s https://www.youtube.com/watch?v=hYgh0t0-7nQ Hạ 15% trọng lượng tạ cho mỗi lần Drop
3
A2 Lat Pull Down - Close grip - Drop-set 10,15,,20 RPE9 2011 90s https://www.youtube.com/watch?v=v_eJFvdAcUw
B1 Upright Row - Rope 15 RPE8 2011 10s https://www.youtube.com/watch?v=otPzfO9P3d4
4
B2 Face Pull - External Rotation 20 RPE8 2011 90s https://www.youtube.com/watch?v=-ZjfmLNxXno
Hip Extension 2 MYO REPS 2011 90s https://www.youtube.com/watch?v=xSyFcRwxACk Thực hiện từ 5-6 Mini-set
Barbell Shrug 3 12 RPE9 3012 90s https://www.youtube.com/watch?v=NAqCVe2mwzM
DAY 6 LOWER Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Plank 60s 10s https://www.youtube.com/watch?v=pSHjTRCQxIw
3
A2 Box Squat - BB 12 RPE8 2010 90s https://www.youtube.com/watch?v=nBc_2Jyp3tM Ngồi hẳn xuống Box
Squat 5 6-8 RPE8 2010 3-5mins https://www.youtube.com/watch?v=SW_C1A-rejs
B1 Bulgarian Split Squat - DB - Single Arm 15 / side RPE8 2010 10s https://www.youtube.com/watch?v=9E7K84rRY-0
4
B2 Hip Bridge - Single Leg - Weighted 20 / side RPE9 2010 90s https://www.youtube.com/watch?v=AQUbWzAy8rQ Bài cuối cầm tạ ở dạng Simba Hold:
Simba Box Step Up - DB 3 2mins 75s https://www.youtube.com/watch?v=C_VJ-MN7IB8 https://www.youtube.com/watch?v=j2m6QIDOU-k