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  • Workout

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    Horatiu
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    The document contains a weekly schedule for school classes on sheets 1-5 and an exercise progression plan on sheet 2. The exercise plan outlines a push, pull, and legs routine with exercises, weights, sets and progression notes. It includes exercises like bench press, shoulder press, squats, calf raises and stretches.

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    The document contains a weekly schedule for school classes on sheets 1-5 and an exercise progression plan on sheet 2. The exercise plan outlines a push, pull, and legs routine with exercises, weights, sets and progression notes. It includes exercises like bench press, shoulder press, squats, calf raises and stretches.

    Copyright:

    © All Rights Reserved
    Download as ODS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    3 views5 pages

    Workout

    Uploaded by

    Horatiu
    The document contains a weekly schedule for school classes on sheets 1-5 and an exercise progression plan on sheet 2. The exercise plan outlines a push, pull, and legs routine with exercises, weights, sets and progression notes. It includes exercises like bench press, shoulder press, squats, calf raises and stretches.

    Copyright:

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

    Sheet2

    Push
    Progression Exercize Weight Sets Progression

    Dynamic stretching
    Wrist curls
    Warmup Push-ups 2 Warmup
    Cable shoulder extention 5 1x each side
    Dumbell shoulder extention 4kg 1x each side
    Bar 1
    Benchpress 2.5kg each 2
    5kg each 1
    4kg 2
    1 minute rest Dumbell shoulder press
    8kg 2
    1 minute rest
    Dip red band 2
    Shoulder raises 6kg 3
    Skull crushers 4kg 2

    Page 1
    Sheet2

    Pull
    Exercize Weight Sets Legs

    Dynamic stretching Progression


    Wrist curls
    Warmup
    Cable shoulder extention 5 1x each side
    Dumbell shoulder extention 4kg 1x each side
    Chinup Assisted band 2
    25 1
    Lat pulldown 30kg 2
    40kg 2 1 min rest
    10kg 1
    Trapezius machine
    15kg 2
    Hammer curl 4kg 2
    Barbell curl 5kg 1
    10kg 2
    Dumbell row
    14kg 2 Stretch

    Page 2
    Sheet2

    Legs

    Exercize Weight Sets


    Run 10 min
    Bodysqat 60 reps
    5kg 1
    Squat 10kg 2
    20kg 2
    20kg 1
    Calves barbell
    25kg 2
    Calf machine 10kg 2
    20kg 1
    Press 40kg 2
    60kg 2
    10kg 1
    Hip thrust
    20kg 2
    Stretch

    Page 3
    Sheet1

    Ora Luni Marți Miercuri

    7
    Matematica Franceza Etica
    8
    PC Chimie Romana
    9
    Engleza Etica Fizica
    10

    Educatie Antreprenoriala Psihologie PC


    11

    Limba Romana TIC Istorie


    12

    Educatie Fizica Religie Contabilitate


    13

    Dirigentie Fizica
    14

    15

    Page 4
    Sheet1

    Joi Vineri Sâmbăta

    {}

    Etica PC

    Matematica Matematica

    PC Contabilitate

    Contabilitate Romana

    Engleza Geografie

    Biologie

    Page 5

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