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  • Tracking - 3X Per Week - BL & FL

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    fjuopregheru5734
    127 views16 pages
    The document outlines an 8-week training program focused on back and front lever exercises. Each week consists of 3 sessions (Levers 1, 2, 3) with different exercises, sets, reps, and rest periods. The goal is to progressively overload the back and arm muscles through calisthenics lever exercises like the back lever, front lever, dragon flag, and others.

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    TRACKING - 3X PER WEEK - BL & FL

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    The document outlines an 8-week training program focused on back and front lever exercises. Each week consists of 3 sessions (Levers 1, 2, 3) with different exercises, sets, reps, and rest periods. The goal is to progressively overload the back and arm muscles through calisthenics lever exercises like the back lever, front lever, dragon flag, and others.

    Copyright:

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

    Tracking - 3X Per Week - BL & FL

    Uploaded by

    fjuopregheru5734
    The document outlines an 8-week training program focused on back and front lever exercises. Each week consists of 3 sessions (Levers 1, 2, 3) with different exercises, sets, reps, and rest periods. The goal is to progressively overload the back and arm muscles through calisthenics lever exercises like the back lever, front lever, dragon flag, and others.

    Copyright:

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

    BL & FL - WEEK 2

    DAY LETTER EXERCISE INTENSITY


    LEVERS 1 A1 Back Lever Pull
    LEVERS 1 B1 Front Lever Pull
    LEVERS 1 C1 Back Lever
    LEVERS 1 D1 Front Lever
    LEVERS 1 E1 Dragon Flag
    LEVERS 1 E2 Horizontal Scap Pull
    LEVERS 1 F1 Scap Push-Up

    LEVERS 2 A1 360° Pull


    LEVERS 2 B1 Front Lever
    LEVERS 2 C1 Back Lever
    LEVERS 2 D1 Front Lever Eccentric
    LEVERS 2 E1 Back Lever Eccentric
    LEVERS 2 F1 Reverse Hyper
    LEVERS 2 G1 Bicep Curl
    LEVERS 2 G2 Tricep Kickback

    LEVERS 3 A1 Back Lever Pull


    LEVERS 3 B1 Front Lever Pull
    LEVERS 3 C1 Back Lever
    LEVERS 3 D1 Front Lever
    LEVERS 3 E1 Dragon Flag
    LEVERS 3 E2 Horizontal Scap Pull
    LEVERS 3 F1 Scap Push-Up
    v
    SETS REPS REST ( MINS)
    3
    3
    3
    3
    1
    1

    3
    3
    3
    3
    3
    2
    1

    3
    3
    3
    3
    1
    1
    BL & FL - WEEK 2
    DAY LETTER EXERCISE INTENSITY
    LEVERS 1 A1 Back Lever Pull
    LEVERS 1 B1 Front Lever Pull
    LEVERS 1 C1 Back Lever
    LEVERS 1 D1 Front Lever
    LEVERS 1 E1 Dragon Flag
    LEVERS 1 E2 Horizontal Scap Pull
    LEVERS 1 F1 Scap Push-Up

    LEVERS 2 A1 360° Pull


    LEVERS 2 B1 Front Lever
    LEVERS 2 C1 Back Lever
    LEVERS 2 D1 Front Lever Eccentric
    LEVERS 2 E1 Back Lever Eccentric
    LEVERS 2 F1 Reverse Hyper
    LEVERS 2 G1 Bicep Curl
    LEVERS 2 G2 Tricep Kickback

    LEVERS 3 A1 Back Lever Pull


    LEVERS 3 B1 Front Lever Pull
    LEVERS 3 C1 Back Lever
    LEVERS 3 D1 Front Lever
    LEVERS 3 E1 Dragon Flag
    LEVERS 3 E2 Horizontal Scap Pull
    LEVERS 3 F1 Scap Push-Up
    v
    SETS REPS REST ( MINS)
    3
    3
    3
    3
    1
    1

    3
    3
    3
    3
    3
    2
    1

    3
    3
    3
    3
    1
    1
    BL & FL - WEEK 3
    DAY LETTER EXERCISE INTENSITY
    LEVERS 1 A1 Back Lever Pull
    LEVERS 1 B1 Front Lever Pull
    LEVERS 1 C1 Back Lever
    LEVERS 1 D1 Front Lever
    LEVERS 1 E1 Dragon Flag
    LEVERS 1 E2 Horizontal Scap Pull
    LEVERS 1 F1 Scap Push-Up

    LEVERS 2 A1 360° Pull


    LEVERS 2 B1 Front Lever
    LEVERS 2 C1 Back Lever
    LEVERS 2 D1 Front Lever Eccentric
    LEVERS 2 E1 Back Lever Eccentric
    LEVERS 2 F1 Reverse Hyper
    LEVERS 2 G1 Bicep Curl
    LEVERS 2 G2 Tricep Kickback

    LEVERS 3 A1 Back Lever Pull


    LEVERS 3 B1 Front Lever Pull
    LEVERS 3 C1 Back Lever
    LEVERS 3 D1 Front Lever
    LEVERS 3 E1 Dragon Flag
    LEVERS 3 E2 Horizontal Scap Pull
    LEVERS 3 F1 Scap Push-Up
    v
    SETS REPS REST ( MINS)
    3
    3
    3
    3
    1
    1

    3
    3
    3
    3
    3
    2
    1

    3
    3
    3
    3
    1
    1
    BL & FL - WEEK 4
    DAY LETTER EXERCISE INTENSITY
    LEVERS 1 A1 Back Lever Pull
    LEVERS 1 B1 Front Lever Pull
    LEVERS 1 C1 Back Lever
    LEVERS 1 D1 Front Lever
    LEVERS 1 E1 Dragon Flag
    LEVERS 1 E2 Horizontal Scap Pull
    LEVERS 1 F1 Scap Push-Up

    LEVERS 2 A1 360° Pull


    LEVERS 2 B1 Front Lever
    LEVERS 2 C1 Back Lever
    LEVERS 2 D1 Front Lever Eccentric
    LEVERS 2 E1 Back Lever Eccentric
    LEVERS 2 F1 Reverse Hyper
    LEVERS 2 G1 Bicep Curl
    LEVERS 2 G2 Tricep Kickback

    LEVERS 3 A1 Back Lever Pull


    LEVERS 3 B1 Front Lever Pull
    LEVERS 3 C1 Back Lever
    LEVERS 3 D1 Front Lever
    LEVERS 3 E1 Dragon Flag
    LEVERS 3 E2 Horizontal Scap Pull
    LEVERS 3 F1 Scap Push-Up
    v
    SETS REPS REST ( MINS)
    3
    3
    3
    3
    1
    1

    3
    3
    3
    3
    3
    2
    1

    3
    3
    3
    3
    1
    1
    BL & FL - WEEK 5
    DAY LETTER EXERCISE INTENSITY
    LEVERS 1 A1 Back Lever Pull
    LEVERS 1 B1 Front Lever Pull
    LEVERS 1 C1 Back Lever
    LEVERS 1 D1 Front Lever
    LEVERS 1 E1 Dragon Flag
    LEVERS 1 E2 Horizontal Scap Pull
    LEVERS 1 F1 Scap Push-Up

    LEVERS 2 A1 360° Pull


    LEVERS 2 B1 Front Lever
    LEVERS 2 C1 Back Lever
    LEVERS 2 D1 Front Lever Eccentric
    LEVERS 2 E1 Back Lever Eccentric
    LEVERS 2 F1 Reverse Hyper
    LEVERS 2 G1 Bicep Curl
    LEVERS 2 G2 Tricep Kickback

    LEVERS 3 A1 Back Lever Pull


    LEVERS 3 B1 Front Lever Pull
    LEVERS 3 C1 Back Lever
    LEVERS 3 D1 Front Lever
    LEVERS 3 E1 Dragon Flag
    LEVERS 3 E2 Horizontal Scap Pull
    LEVERS 3 F1 Scap Push-Up
    v
    SETS REPS REST ( MINS)
    3
    3
    3
    3
    1
    1

    3
    3
    3
    3
    3
    2
    1

    3
    3
    3
    3
    1
    1
    BL & FL - WEEK 6
    DAY LETTER EXERCISE INTENSITY
    LEVERS 1 A1 Back Lever Pull
    LEVERS 1 B1 Front Lever Pull
    LEVERS 1 C1 Back Lever
    LEVERS 1 D1 Front Lever
    LEVERS 1 E1 Dragon Flag
    LEVERS 1 E2 Horizontal Scap Pull
    LEVERS 1 F1 Scap Push-Up

    LEVERS 2 A1 360° Pull


    LEVERS 2 B1 Front Lever
    LEVERS 2 C1 Back Lever
    LEVERS 2 D1 Front Lever Eccentric
    LEVERS 2 E1 Back Lever Eccentric
    LEVERS 2 F1 Reverse Hyper
    LEVERS 2 G1 Bicep Curl
    LEVERS 2 G2 Tricep Kickback

    LEVERS 3 A1 Back Lever Pull


    LEVERS 3 B1 Front Lever Pull
    LEVERS 3 C1 Back Lever
    LEVERS 3 D1 Front Lever
    LEVERS 3 E1 Dragon Flag
    LEVERS 3 E2 Horizontal Scap Pull
    LEVERS 3 F1 Scap Push-Up
    v
    SETS REPS REST ( MINS)
    3
    3
    3
    3
    1
    1

    3
    3
    3
    3
    3
    2
    1

    3
    3
    3
    3
    1
    1
    BL & FL - WEEK 7
    DAY LETTER EXERCISE INTENSITY
    LEVERS 1 A1 Back Lever Pull
    LEVERS 1 B1 Front Lever Pull
    LEVERS 1 C1 Back Lever
    LEVERS 1 D1 Front Lever
    LEVERS 1 E1 Dragon Flag
    LEVERS 1 E2 Horizontal Scap Pull
    LEVERS 1 F1 Scap Push-Up

    LEVERS 2 A1 360° Pull


    LEVERS 2 B1 Front Lever
    LEVERS 2 C1 Back Lever
    LEVERS 2 D1 Front Lever Eccentric
    LEVERS 2 E1 Back Lever Eccentric
    LEVERS 2 F1 Reverse Hyper
    LEVERS 2 G1 Bicep Curl
    LEVERS 2 G2 Tricep Kickback

    LEVERS 3 A1 Back Lever Pull


    LEVERS 3 B1 Front Lever Pull
    LEVERS 3 C1 Back Lever
    LEVERS 3 D1 Front Lever
    LEVERS 3 E1 Dragon Flag
    LEVERS 3 E2 Horizontal Scap Pull
    LEVERS 3 F1 Scap Push-Up
    v
    SETS REPS REST ( MINS)
    3
    3
    3
    3
    1
    1

    3
    3
    3
    3
    3
    2
    1

    3
    3
    3
    3
    1
    1
    BL & FL - WEEK 8
    DAY LETTER EXERCISE INTENSITY
    LEVERS 1 A1 Back Lever Pull
    LEVERS 1 B1 Front Lever Pull
    LEVERS 1 C1 Back Lever
    LEVERS 1 D1 Front Lever
    LEVERS 1 E1 Dragon Flag
    LEVERS 1 E2 Horizontal Scap Pull
    LEVERS 1 F1 Scap Push-Up

    LEVERS 2 A1 360° Pull


    LEVERS 2 B1 Front Lever
    LEVERS 2 C1 Back Lever
    LEVERS 2 D1 Front Lever Eccentric
    LEVERS 2 E1 Back Lever Eccentric
    LEVERS 2 F1 Reverse Hyper
    LEVERS 2 G1 Bicep Curl
    LEVERS 2 G2 Tricep Kickback

    LEVERS 3 A1 Max Back Lever


    LEVERS 3 B1 Max Front Lever
    LEVERS 3 C1 Back Lever Pull
    LEVERS 3 D1 Front Lever Pull
    LEVERS 3 E1 Back Lever
    LEVERS 3 F1 Front Lever
    LEVERS 3 G1 Dragon Flag
    LEVERS 3 G2 Horizontal Scap Pull
    LEVERS 3 H1 Scap Push-Up
    v
    SETS REPS REST ( MINS)
    3
    3
    3
    3
    1
    1

    3
    3
    3
    3
    3
    2
    1

    3
    3
    3
    3
    3
    3
    1
    1

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