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  • Exercises Achivements Week 1 Week 2 Week 3 Week4: Push Up X 3 Sets

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    Luthfi Aziz Habiburrahman
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    The document outlines a 4-week workout plan that focuses on push, pull and leg exercises. Each week, the plan prescribes performing as many repetitions as possible across 3 sets for different variations of push ups, rows, curls, squats and other exercises. It emphasizes progressive overload by increasing the number of repetitions, sets, weight or changing the exercise position over the course of the 4 weeks to continually challenge the body.

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    The document outlines a 4-week workout plan that focuses on push, pull and leg exercises. Each week, the plan prescribes performing as many repetitions as possible across 3 sets for different variations of push ups, rows, curls, squats and other exercises. It emphasizes progressive overload by increasing the number of repetitions, sets, weight or changing the exercise position over the course of the 4 weeks to continually challenge the body.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    16 views5 pages

    Exercises Achivements Week 1 Week 2 Week 3 Week4: Push Up X 3 Sets

    Uploaded by

    Luthfi Aziz Habiburrahman
    The document outlines a 4-week workout plan that focuses on push, pull and leg exercises. Each week, the plan prescribes performing as many repetitions as possible across 3 sets for different variations of push ups, rows, curls, squats and other exercises. It emphasizes progressive overload by increasing the number of repetitions, sets, weight or changing the exercise position over the course of the 4 weeks to continually challenge the body.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 5

    Workout Plan

    Achivements
    Exercises
    week 1 week 2 week 3 week4

    Push Up

    AMRAP x 3 sets

    Decline Push Up

    AMRAP x 3 sets

    PUSH

    Incline Push Up AMRAP x 3 sets

    AMRAP x 3 sets

    Cha
    ir Dips
    AMRAP : as many repitition as possible.

    PROGRESSIVE OVERLOAD! Increase the repitition/sets/weight/position.

    Achivements
    Exercises
    week 1 week 2 week 3 week4

    PULL Inverted Row

    AMRAP x 3 sets

    Biceps Curl

    AMRAP x 3 sets

    Standing Bent Over Lateral Raises AMRAP x 3 sets


    Underhand Inverted Row AMRAP x 3 sets

    Achivements
    Exercises
    week 1 week 2 week 3 week4

    LEGS Squat AMRAP x 3 sets


    Lunges AMRAP x 3 sets

    Sumo Squat AMRAP x 3 sets

    Romanian Deadlift AMRAP x 3 sets

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