Formamn7adeed Students Only - Training Tracking Sheet 2

‫‪EXCEL TRACKING SHEE‬‬
‫ديو الشرح على حسابك الخاص‬

‫لطالب كورس فورمة من حديد ‪G SHEET‬‬
‫دوس هنا عشان تشوف فيديو الشرح‬

Day 1: Upper Body 1
Rest Time Sets RIR Week 1 Week 2

Block A : Upper Body 1 REPS IN
Mins # RESERV Weight Rep Weight Rep
E
1 2-3 RIR 8 8
BARBELL BENCH PRESS 3 MINS 2 2-3 RIR 8 8
3 2-3 RIR 8 8
1 2-3 RIR 8-10 8-10

CHEST SUPPORTED ROW (WIDE GRIP)
3 MINS 2 2-3 RIR 8-10 8-10
3 2-3 RIR 8-10 8-10
1 2 RIR 12-15 12-15

MACHINE INCLINE CHEST PRESS2:30 MINS 2 2 RIR 12-15 12-15
3 2 RIR 12-15 12-15
1 2 RIR 10 10
LAT PULLDOWN (PRONATED GRIP)
2:30 MINS 2 2 RIR 10 10
3 2 RIR 10 10
1 1-2 RIR 15 15
MACHINE SHOULDER PRESS 2 MINS
2 1-2 RIR 15 15
1 1-2 RIR 12-15 12-15

CABLE TRICEP PUSHDOWN 2 MINS
CABLE TRICEP PUSHDOWN 2 MINS
2 1-2 RIR 12-15 12-15
1 1-2 RIR 12-15 12-15

DUMBBELL PREACHER HAMMER 2CURL
MINS
2 1-2 RIR 12-15 12-15
1 1-2 RIR 12-15 12-15

ABUAUF LATERAL RAISE 1:30 MINS
2 1-2 RIR 12-15 12-15
1 1-2 RIR 12-15 12-15

ROPE FACE PULL 1:30 MINS
2 1-2 RIR 12-15 12-15
1 1-2 RIR 12-15 12-15

DUMBBELL SHRUGS 1:30 mins
2 1-2 RIR 12-15 12-15
TOTAL VOLUME : 24 HARD SETS
Rest Time Sets RIR Week 7 Week 8 Deload

Block B : Upper Body 1 REPS IN
E
1 1-2 RIR 6 4
2 1-2 RIR 6 4
BARBELL BENCH PRESS 3-4 MINS
3 1-2 RIR 6 4
4 1-2 RIR 4
1 1-2 RIR 6 6
MACHINE WIDE GRIP ROW 3 MINS 2 1-2 RIR 6 6
3 1-2 RIR 6 6
1 1 RIR 12-15 12-15

CABLE CHEST FLY (LOW POSITION)1 MINS 2 1 RIR 12-15 12-15
3 1 RIR 12-15 12-15
1 1-2 RIR 12-15 12-15

SUPINATED GRIP LAT PULLDOWN 3 MINS 2 1-2 RIR 12-15 12-15
3 1-2 RIR 12-15 12-15
1 1 RIR 12 12
STANDING DUMBBELL ARNOLD PRESS
2 MINS
2 1 RIR 12 12
1-1:30 1 1 RIR 10-12 10-12

CABLE TRICEP KICK BACK
MINS 2 1 RIR 10-12 10-12
1 1 RIR 10-12 10-12

1-1:30
BAYESIAN CABLE BICEP CURL 2 1 RIR 10-12 10-12
MINS
3 1 RIR 10-12 10-12
1 1 RIR 10-12 10-12

1-1:30
ABUAUF LATERAL RAISE 2 1 RIR 10-12 10-12
MINS
3 1 RIR 10-12 10-12
1 1 RIR 10-12 10-12

1-1:30
ROPE FACE PULL
MINS
1-1:30
ROPE FACE PULL 2 1 RIR 10-12 10-12
MINS
3 1 RIR 10-12 10-12
TOTAL VOLUME : 24-25

HARDSETS
Week 3 Week 4 Week 5 Week 6
Weight Rep Weight Rep Weight Rep Weight Rep
8 8 8 8
8 8 8 8
8 8 8 8
8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
12-15 12-15 12-15 12-15

12-15 12-15 12-15 12-15
12-15 12-15 12-15 12-15
10 10 10 10
10 10 10 10
10 10 10 10
15 15 15 15
15 15 15 15
12-15 12-15 12-15 12-15

12-15 12-15 12-15 12-15
12-15 12-15 12-15 12-15

12-15 12-15 12-15 12-15
12-15 12-15 12-15 12-15

12-15 12-15 12-15 12-15
12-15 12-15 12-15 12-15

12-15 12-15 12-15 12-15
12-15 12-15 12-15 12-15

12-15 12-15 12-15 12-15
6 4 6 4
6 4 6 4
6 4 6 4
4 4
6 6 6 6
6 6 6 6
6 6 6 6
12-15 12-15 12-15 12-15

12-15 12-15 12-15 12-15
12-15 12-15 12-15 12-15
12-15 12-15 12-15 12-15

12-15 12-15 12-15 12-15
12-15 12-15 12-15 12-15
12 12 12 12
12 12 12 12
10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
Day 2: Lower Body

Block A : Lower body 1 REPS IN
E
1 2 RIR 8 8
BARBELL SQUATS OR LEG PRESS 3 MINS 2 2 RIR 8 8
3 2 RIR 8 8
1 2 RIR 10 10
BARBELL RDL 3 MINS 2
3 2 RIR 10 10
1 1-2 RIR 12 12
LEG EXTENSION 2 MINS 2 1-2 RIR 12 12
3 1-2 RIR 12 12
1 1-2 RIR 12 12
HAMSTRING CURL 2 MINS 2 1-2 RIR 12 12
3 1-2 RIR 12 12
1 1-2 RIR 10-12 10-12

SMITH MACHINE CALF RAISE 2 MINS 2 1-2 RIR 10-12 10-12
3 1-2 RIR 10-12 10-12
1 1-2 RIR 12 12
SEATED CALF RAISE 2 MINS 2 1-2 RIR 12 12
3 1-2 RIR 12 12
1 1 RIR 10-12 10-12

OPTIONAL : HIP ADDUCTOR 2 MINS
2 1 RIR 10-12 10-12

Block B : Lower body 1 REPS IN
E
1 1-2 RIR 6 6
BARBELL SQUATS OR LEG PRESS 3 MINS 2 1-2 RIR 6 6
3 1-2 RIR 6 6
1 1-2 RIR 8 8
BARBELL RDL 3 MINS 2 1-2 RIR
3 1-2 RIR 8 8
1 1-2 RIR 12 12
DUMBBELL REVERSE LUNGE 2 MINS 2 1-2 RIR 12 12
3 1-2 RIR 12 12
1 1 RIR 10 10
1:30
HAMSTRING CURL 2 1 RIR 10 10
MINS
3 1 RIR 10 10
1 1 RIR 15-20 15-20

1:30
LEG EXTENSION 2 1 RIR 15-20 15-20
MINS
3 1 RIR 15-20 15-20
1 1 RIR 8-10 8-10

SMITH MACHINE CALF RAISE 2 MINS 2 1 RIR 8-10 8-10
3 1 RIR 8-10 8-10
1 1 RIR 10-12 10-12

SEATED CALF RAISE 2 MINS 2 1 RIR 10-12 10-12
3 1 RIR 10-12 10-12
1 1 RIR 12-15 12-15

OPTIONAL : HIP ABDUCTOR 1 MIN
2 1 RIR 12-15 12-15

8 8 8 8
8 8 8 8
8 8 8 8
10 10 10 10
10 10 10 10
12 12 12 12
12 12 12 12
12 12 12 12
12 12 12 12
12 12 12 12
12 12 12 12
10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
12 12 12 12
12 12 12 12
12 12 12 12
10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12
6 6 6 6
6 6 6 6
6 6 6 6
8 8 8 8
8 8 8 8
12 12 12 12
12 12 12 12
12 12 12 12
10 10 10 10
10 10 10 10
10 10 10 10
15-20 15-20 15-20 15-20

15-20 15-20 15-20 15-20
15-20 15-20 15-20 15-20
8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
12-15 12-15 12-15 12-15

12-15 12-15 12-15 12-15
Day 3: Upper Body 2

Block A : Upper Body 2 REPS IN
E
1 2-3 RIR 10 10
SMITH MACHINE INCLINE CHEST 3PRESS
MINS 2 2-3 RIR 10 10
3 2-3 RIR 10 10
1 2-3 RIR 6-8 6-8

WIDE PARALLEL GRIP LAT PULLDOWN
3 MINS 2 2-3 RIR 6-8 6-8
3 2-3 RIR 6-8 6-8
1 1-2 RIR 12 12
1:30
CABLE CHEST FLY (MID POSITION) 2 1-2 RIR 12 12
MINS
3 1-2 RIR 12 12
1 2-3 RIR 12 12
2:30
CABLE LOW ROW (WIDE GRIP) 2 2-3 RIR 12 12
MINS
3 2-3 RIR 12 12
2:30 1 2-3 RIR 12 12

MACHINE SHOULDER PRESS
MINS 2 2-3 RIR 12 12
1:30 1 1-2 RIR 12-15 12-15

SINGLE ARM OVERHEAD CABLE TRICEP EXTENSION
MINS
1:30
SINGLE ARM OVERHEAD CABLE TRICEP EXTENSION
MINS 2 1-2 RIR
1:30 1 1-2 RIR 10-12 10-12

EZ-CURL BAR CABLE BICEP CURL
MINS 2 1-2 RIR 10-12 10-12
1:30 1 1-2 RIR 10-12 10-12

MACHINE LATERAL RAISE
MINS 2 1-2 RIR 10-12 10-12
1:30 1 1-2 RIR 10-12 10-12

CABLE REAR DELT FLY
MINS 2 1-2 RIR 10-12 10-12
1:30 1 1-2 RIR 10-12 10-12

EZ-CURL BAR CABLE SHRUGS
MINS 2 1-2 RIR 10-12 10-12

Block B : Upper Body 2 REPS IN
E
1 1-2 RIR 8 8
INCLINE BENCH DUMBBELL PRESS
3 MINS 2 1-2 RIR 8 8
3 1-2 RIR 8 8
1 1-2 RIR 8 8
PULL UP OR ASSISTED PULL UP 3 MINS 2 1-2 RIR 8 8
3 1-2 RIR 8 8
1 1 RIR 10X10 10X10

2:30
SUPER-SET CABLE CHEST FLY WITH PUSH UPS2 1 RIR 10X10 10X10
MINS
3 1 RIR 10X10 10X10
1 1-2 RIR 12 12
2:30
SINGLE ARM DUMBBELL ROW 2 1-2 RIR 12 12
MINS
3 1-2 RIR 12 12
1 1-2 RIR 8 8
MACHINE SHOULDER PRESS 2 MINS
2 1-2 RIR 8 8
1:30 1 1 RIR 12-15 12-15

ROPE TRICEP EXTESNION
MINS 2 1 RIR 12-15 12-15
1:30 1 1 RIR 12-15 12-15

MACHINE BICEP CURL OR DUMBBELL CONCENTRATION CURL
MINS 2 1 RIR 12-15 12-15
1 1 RIR 12-15 12-15

1:30
MACHINE LATERAL RAISE OR DUMBBELL LATERAL
2 RAISE
1 RIR 12-15 12-15
MINS
3 1 RIR 12-15 12-15
1 1 RIR 12-15 12-15

1:30
CABLE UPRIGHT ROW 2 1 RIR 12-15 12-15
MINS
3 1 RIR 12-15 12-15
1:30 1 1 RIR 12-15 12-15
EZ-CURL BAR CABLE SHRUGS
MINS 2 1 RIR 12-15 12-15

10 10 10 10
10 10 10 10
10 10 10 10
6-8 6-8 6-8 6-8

6-8 6-8 6-8 6-8
6-8 6-8 6-8 6-8
12 12 12 12
12 12 12 12
12 12 12 12
12 12 12 12
12 12 12 12
12 12 12 12
12 12 12 12
12 12 12 12
12-15 12-15 12-15 12-15

10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12
8 8 8 8
8 8 8 8
8 8 8 8
8 8 8 8
8 8 8 8
8 8 8 8
10X10 10X10 10X10 10X10

10X10 10X10 10X10 10X10
10X10 10X10 10X10 10X10
12 12 12 12
12 12 12 12
12 12 12 12
8 8 8 8
8 8 8 8
12-15 12-15 12-15 12-15

12-15 12-15 12-15 12-15
12-15 12-15 12-15 12-15

12-15 12-15 12-15 12-15
12-15 12-15 12-15 12-15

12-15 12-15 12-15 12-15
12-15 12-15 12-15 12-15
12-15 12-15 12-15 12-15

12-15 12-15 12-15 12-15
12-15 12-15 12-15 12-15
12-15 12-15 12-15 12-15
12-15 12-15 12-15 12-15
Day 4 : Lower Body 2

Block A : Lower body 2 REPS IN
E
1 2 RIR 8 8
DEADLIFT OR HIP THRUST 3 MINS 2 2 RIR 8 8
3 2 RIR 8 8
1 2 RIR 12-15 12-15

LEG PRESS 3 MINS 2 2 RIR 12-15 12-15
3 2 RIR 12-15 12-15
1 1 RIR 15 15
DUMBBELL REVERSE LUNGE 2 MINS 2 1 RIR 15 15
3 1 RIR 15 15
1 1 RIR 15 15
HAMSTRING CURL 2 MINS 2 1 RIR 15 15
3 1 RIR 15 15
1 1 RIR 10-12 10-12

LEG PRESS CALF RAISE 2 MINS 2 1 RIR 10-12 10-12
3 1 RIR 10-12 10-12
1 1 RIR 15 15
SEATED CALF RAISE 2 MINS 2 1 RIR 15 15
3 1 RIR 15 15
1 1 RIR 10-12 10-12

OPTIONAL : HIP ABDUCTOR 1 MIN
2 1 RIR 10-12 10-12

Block B : Lower body 2 REPS IN
E
1 2 RIR 6-8 6-8
DEADLIFT OR HIP THRUST 3 MINS 2 2 RIR 6-8 6-8
3 2 RIR 6-8 6-8
1 2 RIR 8-10 8-10

LEG PRESS 3 MINS 2 2 RIR 8-10 8-10
3 2 RIR 8-10 8-10
1 1 RIR 10 10
2:30
SINGLE LEG - LEG PRESS 2 1 RIR 10 10
MINS
3 1 RIR 10 10
1 1 RIR 12 12
1:30
HAMSTRING CURL 2 1 RIR 12 12
MINS
3 1 RIR 12 12
1 1 RIR 10-12 10-12

LEG PRESS CALF RAISE 2 MINS 2 1 RIR 10-12 10-12
3 1 RIR 10-12 10-12
1 1 RIR 8-10 8-10

SEATED CALF RAISE 2 MINS 2 1 RIR 8-10 8-10
3 1 RIR 8-10 8-10
1 1 RIR 12-15 12-15

OPTIONAL : HIP ADDUCTOR 1 MIN
2 1 RIR 12-15 12-15

8 8 8 6-8
8 8 8 6-8
8 8 8 6-8
12-15 12-15 12-15 8-10

12-15 12-15 12-15 8-10
12-15 12-15 12-15 8-10
15 15 15 10
15 15 15 10
15 15 15 10
15 15 15 12
15 15 15 12
15 15 15 12
10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
15 15 15 8-10
15 15 15 8-10
15 15 15 8-10
10-12 10-12 10-12 12-15

10-12 10-12 10-12 12-15
6-8 6-8 6-8 6-8

6-8 6-8 6-8 6-8
6-8 6-8 6-8 6-8
8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
10 10 10 10
10 10 10 10
10 10 10 10
12 12 12 12
12 12 12 12
12 12 12 12
10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
12-15 12-15 12-15 12-15

12-15 12-15 12-15 12-15
ARMS & SHOULDERS

Block A : Arms & Shoulders REPS IN
E
1 2-3 RIR 8-10 8-10
CLOSE GRIP BARBELL BENCH PRESS
3 MINS 2 2-3 RIR 8-10 8-10
3 2-3 RIR 8-10 8-10
1 2-3 RIR 8 8
BARBELL BICEP CURL 3 MINS 2 2-3 RIR 8 8
3 2-3 RIR 8 8
1 1-2 RIR 12-15 12-15

INCLINE BENCH DUMBBELL DEATH
1 MIN
CURL
2 1-2 RIR 12-15 12-15
1 1-2 RIR 12-15 12-15

EZ-CURL BAR TRICEP EXTENSION2 MINS 2 1-2 RIR 12-15 12-15
3 1-2 RIR 12-15 12-15
1 1-2 RIR 15-20 15-20

SINGLE ARM OVERHEAD TRICEP EXTENSION
2 MINS
2 1-2 RIR 15-20 15-20
1 2 RIR 10 10
DUMBBELL SHOULDER PRESS 2 MINS
2 2 RIR 10 10
1 1-2 RIR 8-10 8-10
1:30
MACHINE LATERAL RAISE 2 1-2 RIR 8-10 8-10
MINS
3 1-2 RIR 8-10 8-10
1 1-2 RIR 8-10 8-10

1:30
MACHINE REAR DELT FLY 2 1-2 RIR 8-10 8-10
MINS
3 1-2 RIR 8-10 8-10
1:30 1 1-2 RIR 8 8

SMITH MACHINE SHRUGS
MINS 2 1-2 RIR 8 8
1 1 RIR 15-20 15-20

OPTIONAL : CABLE EZ-CURL BAR WRIST
1 MIN CURL
2 1 RIR 15-20 15-20
TOTAL VOLUME : 23-25 HARD

SETS

Block B : Arms & Shoulders REPS IN
E
1 1-2 RIR 6 4
2 1-2 RIR 6 4
BARBELL OVERHEAD PRESS 3 MINS
3 1-2 RIR 6 4
BARBELL OVERHEAD PRESS 3 MINS
4 1-2 RIR 4
1 1-2 RIR 6 6
2 1-2 RIR 6 6
BARBELL BICEP CURL 3 MINS
3 1-2 RIR 6 6
4 1-2 RIR 6 6
1 0 RIR 21 21
INCLINE BENCH DUMBBELL 21'S 1 MIN
2 0 RIR 21 21
1 1-2 RIR 10-12 10-12

2:30
ASSISTED TRICEP DIPS OR MACHINE TRICEP DIPS
2 1-2 RIR 10-12 10-12
MINS
3 1-2 RIR 10-12 10-12
1-1:30 1 1 RIR 10-12 10-12

ROPE OVERHEAD TRICEP EXTENSION
MINS 2 1 RIR 10-12 10-12
1-1:30 1 0 RIR 30 30
DUMBBELL LATERAL RAISE
MINS 2 0 RIR 30 30
1-1:30 1 0 RIR 30 30
MACHINE REAR DELT FLY
MINS 2 0 RIR 30 30
1:30 1 1 RIR 6 6
SMITH MACHINE SHRUGS
MINS 2 1 RIR 6 6
1 1 RIR 15-20 15-20

OPTIONAL : DUMBBELL REVERSE 1WRIST
MIN CURL
2 1 RIR 15-20 15-20
TOTAL VOLUME : 22-23 HARD
SETS
8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8 8 8 8
8 8 8 8
8 8 8 8
12-15 12-15 12-15 12-15

12-15 12-15 12-15 12-15
12-15 12-15 12-15 12-15

12-15 12-15 12-15 12-15
12-15 12-15 12-15 12-15
15-20 15-20 15-20 15-20

15-20 15-20 15-20 15-20
10 10 10 10
10 10 10 10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8 8 8 8
8 8 8 8
15-20 15-20 15-20 15-20

15-20 15-20 15-20 15-20
6 4 6 4
6 4 6 4
6 4 6 4
4 4
6 6 6 6
6 6 6 6
6 6 6 6
6 6 6 6
21 21 21 21
21 21 21 21
10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12
30 30 30 30
30 30 30 30
30 30 30 30
30 30 30 30
6 6 6 6
6 6 6 6
15-20 15-20 15-20 15-20

15-20 15-20 15-20 15-20
BLOCK B: Upper Body 3
Rest Time Sets RIR Week 7

Block B: Upper Body 3 REPS IN
Mins # RESERV Weight
E
1 1 RIR
LOW INCLINE DUMBBELL PRESS 2 MINS 2 1 RIR
3 1 RIR
1 1 RIR
CABLE LOW ROW OR CHEST SUPPORTED
2 MINS ROW2 (CLOSE
1 RIR
GRIP)
3 1 RIR
1 1 RIR
BAYESIAN MACHIEN CHEST FLY 1 MIN 2 1 RIR
3 1 RIR
1 1 RIR
CABLE PULLOVER 1 MIN 2 1 RIR
3 1 RIR
1 1 RIR
SEATED DUMBBELL ARNOLD PRESS
2 MINS 2 1 RIR
3 1 RIR
1 1 RIR
1-1:30
SUPERSET ROPE BICEP HAMMER CURL WITH 2ROPE TRICEP
1 RIR EXTENSION
MINS
3 1 RIR
1 1 RIR
1-1:30
SUPERSET ABUAUF LATERAL RAISE WITH ROPE
2 FACE
1 RIR
PULL
MINS
3 1 RIR
1 1 RIR
1-1:30
BARBELL SHRUGS 2 1 RIR
MINS
1-1:30
BARBELL SHRUGS
MINS
3 1 RIR
TOTAL VOLUME : 24 HARD SET

Week 7 Week 8 Deload Week 9 Week 10
Rep Weight Rep Weight Rep Weight Rep
15 15 15 15
15 15 15 15
15 15 15 15
15 15 15 15
15 15 15 15
15 15 15 15
20 20 20 20
20 20 20 20
20 20 20 20
15 15 15 15
15 15 15 15
15 15 15 15
15 15 15 15
15 15 15 15
15 15 15 15
10X10 10X10 10X10 10X10

10X10 10X10 10X10 10X10
10X10 10X10 10X10 10X10
10X10 10X10 10X10 10X10

10X10 10X10 10X10 10X10
10X10 10X10 10X10 10X10
10 10 10 10
10 10 10 10
10 10 10 10
Week 11 Week 12
Weight Rep Weight Rep
15 15
15 15
15 15
15 15
15 15
15 15
20 20
20 20
20 20
15 15
15 15
15 15
15 15
15 15
15 15
10X10 10X10
10X10 10X10
10X10 10X10
10X10 10X10
10X10 10X10
10X10 10X10
10 10
10 10
10 10
WEEKLY AB-
EXERCISES
Block A : Weekly Abs Rest Time Sets RIR Week 1 Week 2
REPS IN
Day 1 Mins # RESERV Weight Rep Weight Rep
E
1:30 1 1-2 RIR 12-15 12-15
MACHINE AB CRUNCH OR CABLE AB CRUNCH
MINS 2 1-2 RIR 12-15 12-15
1:30 1 1-2 RIR 15-20 15-20

LEG RAISE
MINS 2 1-2 RIR 15-20 15-20
Day 2
1:30 1 1-2 RIR 15-20 15-20

MACHINE AB CRUNCH OR CABLE AB CRUNCH
MINS 2 1-2 RIR 15-20 15-20
1:30 1 1-2 RIR 12-15 12-15

LEG RAISE
MINS 2 1-2 RIR 12-15 12-15
Block B : Weekly Abs Rest Time Sets RIR Week 7 Week 8 DELOAD
REPS IN
Day 1 Mins # RESERV Weight Rep Weight Rep
E
1 1 RIR 8-10 8-10
1:30
MACHINE AB CRUNCH OR CABLE AB CRUNCH2 1 RIR 8-10 8-10
MINS
3 1 RIR 8-10 8-10
1 1 RIR 10-12 10-12

1:30
LEG RAISE 2 1 RIR 10-12 10-12
MINS
3 1 RIR 10-12 10-12
Day 2
1 1 RIR 10-12 10-12
1:30
MACHINE AB CRUNCH OR CABLE AB CRUNCH2 1 RIR 10-12 10-12
MINS
3 1 RIR 10-12 10-12
1 1 RIR 8-10 8-10

1:30
LEG RAISE 2 1 RIR 8-10 8-10
MINS
3 1 RIR 8-10 8-10

12-15 12-15 12-15 12-15

12-15 12-15 12-15 12-15
15-20 15-20 15-20 15-20

15-20 15-20 15-20 15-20
15-20 15-20 15-20 15-20

15-20 15-20 15-20 15-20
12-15 12-15 12-15 12-15

12-15 12-15 12-15 12-15

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10

Formamn7adeed Students Only - Training Tracking Sheet 2

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Formamn7adeed Students Only - Training Tracking Sheet 2

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‫‪EXCEL TRACKING SHEE‬‬

‫ديو الشرح على حسابك الخاص‬

‫دوس هنا عشان تشوف فيديو الشرح‬

Rest Time Sets RIR Week 1 Week 2

1 2-3 RIR 8-10 8-10

1 2 RIR 12-15 12-15

1 1-2 RIR 12-15 12-15

1 1-2 RIR 12-15 12-15

1 1-2 RIR 12-15 12-15

1 1-2 RIR 12-15 12-15

1 1-2 RIR 12-15 12-15

TOTAL VOLUME : 24 HARD SETS

Rest Time Sets RIR Week 7 Week 8 Deload

1 1 RIR 12-15 12-15

1 1-2 RIR 12-15 12-15

1-1:30 1 1 RIR 10-12 10-12

1 1 RIR 10-12 10-12

1 1 RIR 10-12 10-12

1 1 RIR 10-12 10-12

TOTAL VOLUME : 24-25

Weight Rep Weight Rep Weight Rep Weight Rep

8-10 8-10 8-10 8-10

12-15 12-15 12-15 12-15

12-15 12-15 12-15 12-15

12-15 12-15 12-15 12-15

12-15 12-15 12-15 12-15

12-15 12-15 12-15 12-15

12-15 12-15 12-15 12-15

Week 9 Week 10 Week 11 Week 12

Weight Rep Weight Rep Weight Rep Weight Rep

12-15 12-15 12-15 12-15

12-15 12-15 12-15 12-15

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

Rest Time Sets RIR Week 1 Week 2

1 1-2 RIR 10-12 10-12

1 1 RIR 10-12 10-12

TOTAL VOLUME : 20 HARD SETS

Rest Time Sets RIR Week 7 Week 8 Deload

1 1 RIR 15-20 15-20

1 1 RIR 8-10 8-10

1 1 RIR 10-12 10-12

1 1 RIR 12-15 12-15

TOTAL VOLUME : 23 HARD SETS

Weight Rep Weight Rep Weight Rep Weight Rep

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

Week 9 Week 10 Week 11 Week 12

Weight Rep Weight Rep Weight Rep Weight Rep

15-20 15-20 15-20 15-20

8-10 8-10 8-10 8-10

10-12 10-12 10-12 10-12

12-15 12-15 12-15 12-15

Rest Time Sets RIR Week 1 Week 2

1 2-3 RIR 6-8 6-8

2:30 1 2-3 RIR 12 12

1:30 1 1-2 RIR 12-15 12-15

1:30 1 1-2 RIR 10-12 10-12

1:30 1 1-2 RIR 10-12 10-12

1:30 1 1-2 RIR 10-12 10-12

1:30 1 1-2 RIR 10-12 10-12

TOTAL VOLUME : 24 HARD SETS