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  • Glitter Knight 1.0

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    Glitter knight 1.0

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    4 views3 pages

    Glitter Knight 1.0

    Uploaded by

    Adrian Torres

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    Phase 1 Workouts by Adrian Torres

    MSc Sports Performance & Personal trainer


    Session A @ADRIANTGLEZ

    Method Movements Load Reps: 8 to 15 RIR: 4 to 0 Rest

    Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4
    Movement A:
    Warmup A OH Press
    5 minute AMRAP
    (shoulders) Movement B: Minimal
    Lateral raises

    Rest between blocks: 2-3 min

    Movement A: Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4
    Push-ups
    Warmup B
    5 minute AMRAP Movement B: Minimal
    Upright row/Bent-
    over row

    Rest between blocks: 2-3 min

    Incline bench press Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4

    Set 1 90 secs

    Set 1 & 2: 3sec Neg Set 2 90 secs


    Set 3: 5/5/5
    Set 5: RP (2) Set 3 90 secs

    Set 4 90 secs

    Set 5 90 secs

    Rest between blocks: 2-3 min

    Cable Pullover Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4

    Set 1 90 secs

    Set 2 90 secs
    Set 1 & 2: 3sec Neg
    Set 3 & 4: RIR 0
    Set 3 90 secs

    Set 4 90 secs

    Set 5 90 secs

    Rest between blocks: 2-3 min

    OH Press Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4

    Set 1 90 secs

    Set 1 & 2: 3sec Neg Set 2 90 secs


    Set 3: 5/5/5
    Set 5: RP (2) Set 3 90 secs

    Set 4 90 secs

    Set 5 90 secs

    Rest between blocks: 2-3 min

    Movement A: Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4

    …………………..
    10 minute AMRAP
    (arms)
    Movement B: Minimal

    …………………..

    1
    Phase 1 Workouts by Adrian Torres
    MSc Sports Performance & Personal trainer
    Session A @ADRIANTGLEZ

    Method Movements Load Reps: 8 to 15 RIR: 4 to 0 Rest

    Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4
    Movement A:
    Warmup A OH Press
    5 minute AMRAP
    (shoulders) Movement B: Minimal
    Lateral raises

    Rest between blocks: 2-3 min

    Movement A: Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4
    Push-ups
    Warmup B
    5 minute AMRAP Movement B: Minimal
    Upright row/Bent-
    over row

    Rest between blocks: 2-3 min

    Cable Row Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4

    Set 1 90 secs

    Set 1 & 2: 3sec Neg Set 2 90 secs


    Set 3: 5/5/5
    Set 5: RP (2) Set 3 90 secs

    Set 4 90 secs

    Set 5 90 secs

    Rest between blocks: 2-3 min

    DB Bench press Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4

    Set 1 90 secs

    Set 2 90 secs
    Set 1 & 2: 3sec Neg
    Set 3 & 4: RIR 0
    Set 3 90 secs

    Set 4 90 secs

    Set 5 90 secs

    Rest between blocks: 2-3 min

    Upright row Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4

    Set 1 90 secs

    Set 1 & 2: 3sec Neg Set 2 90 secs


    Set 3: 5/5/5
    Set 5: RP (2) Set 3 90 secs

    Set 4 90 secs

    Set 5 90 secs

    Rest between blocks: 2-3 min

    Movement A: Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4

    …………………..
    10 minute AMRAP
    (arms)
    Movement B: Minimal

    …………………..

    2
    Phase 1 Workouts by Adrian Torres
    MSc Sports Performance & Personal trainer
    Session A @ADRIANTGLEZ

    Method Movements Load Reps: 8 to 15 RIR: 4 to 0 Rest

    Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4
    Movement A:
    Warmup A OH Press
    5 minute AMRAP
    (shoulders) Movement B: Minimal
    Lateral raises

    Rest between blocks: 2-3 min

    Movement A: Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4
    Push-ups
    Warmup B
    5 minute AMRAP Movement B: Minimal
    Upright row/Bent-
    over row

    Rest between blocks: 2-3 min

    Dips Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4

    Set 1 90 secs

    Set 1 & 2: 3sec Neg Set 2 90 secs


    Set 3: 5/5/5
    Set 5: RP (2) Set 3 90 secs

    Set 4 90 secs

    Set 5 90 secs

    Rest between blocks: 2-3 min

    Pullups Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4

    Set 1 90 secs

    Set 2 90 secs
    Set 1 & 2: 3sec Neg
    Set 3 & 4: RIR 0
    Set 3 90 secs

    Set 4 90 secs

    Set 5 90 secs

    Rest between blocks: 2-3 min

    Lateral Raises Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4

    Set 1 90 secs

    Set 2 90 secs
    Set 1 & 2: 2sec Iso
    Set 5: RP (2)
    Set 3 90 secs

    Set 4 90 secs

    Set 5 90 secs

    Rest between blocks: 2-3 min

    Movement A: Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4

    …………………..
    10 minute AMRAP
    (arms)
    Movement B: Minimal

    …………………..

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