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  • Schedule - PT

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    Quan nguyen
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    This document contains a training program for a 27-year-old client named Tùng. It includes exercises for upper body, lower body, and full body workouts split over multiple days. Each workout lists the exercises, sets, reps, tempo, intensity, and rest periods. The tempo is slow eccentric, intensity is RPE 8 (able to complete 5 reps but not 8), and rest periods vary from 60-180 seconds with some supersets.

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    Schedule -PT

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    This document contains a training program for a 27-year-old client named Tùng. It includes exercises for upper body, lower body, and full body workouts split over multiple days. Each workout lists the exercises, sets, reps, tempo, intensity, and rest periods. The tempo is slow eccentric, intensity is RPE 8 (able to complete 5 reps but not 8), and rest periods vary from 60-180 seconds with some supersets.

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

    Schedule - PT

    Uploaded by

    Quan nguyen
    This document contains a training program for a 27-year-old client named Tùng. It includes exercises for upper body, lower body, and full body workouts split over multiple days. Each workout lists the exercises, sets, reps, tempo, intensity, and rest periods. The tempo is slow eccentric, intensity is RPE 8 (able to complete 5 reps but not 8), and rest periods vary from 60-180 seconds with some supersets.

    Copyright:

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

    Client TÙNG

    AGE 27
    BLOCK 5Y

    TEAM VIC
    EXERCISE SET REP
    BB BENCH 5+
    4
    BB BENT OVER ROW 8+
    DB INCLINE BENCH PRESS 10
    3
    DB CHEST SUPORT 12
    MACHINE SHOULDER PRESS 10
    3
    UPPER PULL UP
    PEC MACHINE
    10
    12+
    LATERAL RAISE 3 20
    PULL FACE 15
    CABLE BICEP CURL 12+
    TRICEPS ROPE PUSH - DOWN 3 12+
    COMBO REARDELT FLY - PULL 20+

    BACK SQUAT 4 5
    UNILATERAL LEG PRESS 3 12
    BB SUMO DEADLIFT 3 5
    LOWER BB ROMAN DEADLIFT 3 10
    UNILATERAL LEG EXTENSION 20
    LYING LEG CURL 3 15
    MACHINE CALVES 15+

    STANDING OHP 5+
    4
    PULL UP 8+
    DB SHOULDER PRESS (75*) 10
    3
    WIDE SEATED ROW 12
    DB INCLINE BENCH PRESS 8
    LATERAL RAISE 4 12
    UPPER WIDE CLOSE GRIP PULLDOWN
    MACHINE CHEST PRESS
    12
    12
    ROPE PULLDOWN 3 12
    HIGHT CHEST CABLE FLY 12
    CABLE OVERHEAD TRICEPS EXTENSION 10
    DB BICEP CURL 3 10
    COMBO REARDELT FLY - PULL (CHEST SP) 25+

    OFF
    EXERCISE SET REP
    INCLINE BENCH PRESS 5+
    4
    BB CLOSE GRIP ROW 8+

    UPPER
    DB INCLINE BENCH PRESS 10
    3
    WIDE SEATED ROW 12
    ARNOLD PRESS 10
    3
    UPPER PULL UP
    COMBO HIGHT CHEST CABLE FLY + PUSH
    10
    12+
    COMBO LATERAL + FRONT RAISE 3 20
    LAT PULLDOWN 15
    Z BAR BICEP CURL 10+
    COMBO REARDELT FLY - PULL (CHEST SP) 3 25+
    DB TRICEPS CURL (CHEST SP) 12

    BB SUMO DEADLIFT 4 5
    BB ROMAN DEADLIFT 3 12
    SMITH LUNGES 3 8
    LOWER LEG PRESS 3 10
    UNILATERAL LEG EXTENSION 20
    LYING LEG CURL 3 15
    MACHINE CALVES 15+

    SMITH SHOULDER PRESS 6


    4
    PULL UP 8
    DB SHOULDER PRESS (75*) 10
    3
    NARROW SEATED ROW 12
    DB INCLINE BENCH PRESS (45*) 8
    COMBO LATERAL RAISE + UP RIGHT ROW 3 10
    UPPER WIDE CLOSE GRIP PULLDOWN (75*) 12
    DIP 12
    ROPE PULLDOWN 3 12
    COMBO CABLE FLY + PUSH 15
    TRICEPS ROPE PUSH - DOWN 12
    DB BICEP CURL 3 10
    COMBO REARDELT FLY - PULL CAKE 17+
    TEMPO INTENSITY REST
    SLOW ECCENTRIC RPE 8
    120S SUPER SET
    SLOW ECCENTRIC RPE 8
    SLOW ECCENTRIC RPE 8
    90S SUPER SET
    SLOW ECCENTRIC RPE 8
    SLOW ECCENTRIC RPE 8
    90S SUPER SET
    SLOW ECCENTRIC RPE 8
    SLOW ECCENTRIC RPE 8
    SLOW ECCENTRIC RPE 8 90S TRY SET
    SLOW ECCENTRIC RPE 8 RPE 8 : NẾU NHƯ TẬP 5 REPS THÌ CÓ THỂ CÒN
    SLOW ECCENTRIC RPE 8 ĐƯỢC REP 7 NHƯNG KHÔNG THẾ THỰC HIỆ
    SLOW ECCENTRIC RPE 8 90S TRY SET ( NHƯNG CHỈ TẬP 5 REPS )
    SLOW ECCENTRIC RPE 8

    SLOW ECCENTRIC RPE 8 180S


    SLOW ECCENTRIC RPE 8 120S
    SLOW ECCENTRIC RPE 8 120S
    SLOW ECCENTRIC RPE 8 120S
    SLOW ECCENTRIC RPE 8
    SLOW ECCENTRIC RPE 8 90S TRY SET
    SLOW ECCENTRIC RPE 8

    SLOW ECCENTRIC RPE 8


    120S SUPER SET
    SLOW ECCENTRIC RPE 8
    SLOW ECCENTRIC RPE 8
    90S SUPER SET
    SLOW ECCENTRIC RPE 8
    SLOW ECCENTRIC RPE 8
    SLOW ECCENTRIC RPE 8 90S TRY SET
    SLOW ECCENTRIC RPE 8
    SLOW ECCENTRIC RPE 8
    SLOW ECCENTRIC RPE 8 90S TRY SET
    SLOW ECCENTRIC RPE 8
    SLOW ECCENTRIC RPE 8
    SLOW ECCENTRIC RPE 8 60S TRY SET
    SLOW ECCENTRIC RPE 8

    TEMPO INTENSITY REST


    SLOW ECCENTRIC RPE 8
    120S SUPER SET
    SLOW ECCENTRIC RPE 8
    SLOW ECCENTRIC RPE 8
    90S SUPER SET
    SLOW ECCENTRIC RPE 8
    SLOW ECCENTRIC RPE 8
    90S SUPER SET
    SLOW ECCENTRIC RPE 8
    SLOW ECCENTRIC RPE 8
    SLOW ECCENTRIC RPE 8 90S TRY SET
    SLOW ECCENTRIC RPE 8
    SLOW ECCENTRIC RPE 8
    SLOW ECCENTRIC RPE 8 90S TRY SET
    SLOW ECCENTRIC RPE 8

    SLOW ECCENTRIC RPE 8 180S


    SLOW ECCENTRIC RPE 8 120S
    SLOW ECCENTRIC RPE 8 120S
    SLOW ECCENTRIC RPE 8 120S
    SLOW ECCENTRIC RPE 8
    SLOW ECCENTRIC RPE 8 90S TRY SET
    SLOW ECCENTRIC RPE 8

    SLOW ECCENTRIC RPE 8


    120S SUPER SET
    SLOW ECCENTRIC RPE 8
    SLOW ECCENTRIC RPE 8
    90S SUPER SET
    SLOW ECCENTRIC RPE 8
    SLOW ECCENTRIC RPE 8
    SLOW ECCENTRIC RPE 8 90S TRY SET
    SLOW ECCENTRIC RPE 8
    SLOW ECCENTRIC RPE 8
    SLOW ECCENTRIC RPE 8 90S TRY SET
    SLOW ECCENTRIC RPE 8
    SLOW ECCENTRIC RPE 8
    SLOW ECCENTRIC RPE 8 60S TRY SET
    SLOW ECCENTRIC RPE 8
    Ư TẬP 5 REPS THÌ CÓ THỂ CÒN SỨC THỰC HIỆN
    NHƯNG KHÔNG THẾ THỰC HIỆN ĐƯỢC REP 8
    ( NHƯNG CHỈ TẬP 5 REPS )

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