Scribd Logo
Upload

Welcome to Scribd!

  • Programme Lucas Lopez Aoà T 2022

    Uploaded by

    Lucas Rodriguez Navarro
    4 views1 page
    This document outlines Lucas Lopez's August 2022 workout program. It includes exercises for push, pull, and leg days. On push days, the program focuses on exercises like chest flys, incline bench press, pec deck, and triceps extensions. Pull days target exercises such as pull ups, rowing, lat pulldowns, and bicep curls. Leg days work muscles with exercises like leg extensions, squats, lunges, and calf raises. The program provides sets, reps, and rest times for each exercise.

    Original Description:

    Original Title

    Programme Lucas Lopez Août 2022

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This document outlines Lucas Lopez's August 2022 workout program. It includes exercises for push, pull, and leg days. On push days, the program focuses on exercises like chest flys, incline bench press, pec deck, and triceps extensions. Pull days target exercises such as pull ups, rowing, lat pulldowns, and bicep curls. Leg days work muscles with exercises like leg extensions, squats, lunges, and calf raises. The program provides sets, reps, and rest times for each exercise.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    4 views1 page

    Programme Lucas Lopez Aoà T 2022

    Uploaded by

    Lucas Rodriguez Navarro
    This document outlines Lucas Lopez's August 2022 workout program. It includes exercises for push, pull, and leg days. On push days, the program focuses on exercises like chest flys, incline bench press, pec deck, and triceps extensions. Pull days target exercises such as pull ups, rowing, lat pulldowns, and bicep curls. Leg days work muscles with exercises like leg extensions, squats, lunges, and calf raises. The program provides sets, reps, and rest times for each exercise.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Programme Lucas Lopez Août 2022

    PUSH
    Chest fly (low to high) 2 × 15 1−2−3−0 45𝑠
    Incline bench press (DB) 12 − 10 − 6 − 6 − 6 120𝑠
    Bench press (assisted) 4 × 10 1−0−2−1 70𝑠
    Lateral raises (machine) 4 × 15
    60𝑠
    Triceps extension 4 × 12 1−1−1−0
    Pec deck 4 × 10 1−2−3−0
    60𝑠
    Barbell skullcrusher 4 × 10 1−0−2−0
    Shoulder Press (Dumbell) 4×8
    Triceps extension (low to 4 × 10 1−0−2−0 60𝑠
    high)
    Push up 3 × é𝑐ℎ𝑒𝑐 45𝑠

    PULL
    Pull up 3 × 12 60𝑠
    Rowing (Barbell) 12 − 10 − 6 − 6 − 6 1−2−1−0 90𝑠
    Lat Pulldown (Cable) 4 × 10 1−0−3−0 90𝑠
    Seated Row (Cable) 4 × 12 1−0−2−0
    60𝑠
    Hammer Curl (DB) 4 × 12
    Reverse fly (cable) 4 × 15 1−2−3−0
    60𝑠
    Incline reverse fly (DB) 4 × 10 1−1−1−0
    Straigh-arm pulldown 4 × 12 1−0−3−0
    60𝑠
    Curls (barbel cable) 4 × 10
    One arm lat pulldown 3 × é𝑐ℎ𝑒𝑐 1−2−3−0 60𝑠

    LEG-1
    Leg extension 15 − 15 − 12 − 12 1−2−2−0 45𝑠
    Assisted squat 12 − 8 − 6 − 6 − 6 120𝑠
    Bulgarian lunges 4 × 10 1−0−1−2 90𝑠
    One leg press 4 × 12 1−0−2−0 70𝑠
    Calf raises 15 − 15 − 12 − 12 1−1−2−0
    45𝑠
    Calf raises (Disque) 15 − 15 − 12 − 12

    LEG-2
    Leg extension 15 − 15 − 12 − 12 1−2−2−0 45𝑠
    Deadlift 12 − 8 − 6 − 6 − 6 120𝑠
    Bulgarian lunges 4 × 10 1−0−1−2 90𝑠
    Press 4 × 12 1−0−2−0 70𝑠
    Calf raises 15 − 15 − 12 − 12 1−1−2−0
    45𝑠
    Calf raises (Disque) 15 − 15 − 12 − 12

    You might also like