Level 1:Tuấn,Huy,Hoàng,Hưng,

Thứ 2 (Full Body) Thứ 4 (Upper) Thứ 6 (Upper)

1. Pull Up: 6-8 reps: 7. Pull Up: 6-8 reps: 11.Pull Up: 6-8 reps:
3 sets 3 sets 3 sets
2. Dip: 6-8 reps: 3 8. Dip: 6-8 reps: 3 12.Dip: 6-8 reps: 3
sets sets sets
3. Row: 8-10 reps: 3 9. Row: 8-10 reps: 3 13.Row: 8-10 reps: 3
sets sets sets
4. Push Up: 8-15 10.Push Up: 8-15 14.Push Up: 8-15
reps:3 sets reps:3 sets reps:3 sets
5. Jumping Squat : 5 1. Knee/Leg Raises: 3. Knee/Leg Raises:
sets: 10-15 reps 8-10 reps: 3 sets 8-10 reps: 3 sets
6. Knee/Leg Raises: 2. Giãn cơ 1. Giãn cơ
8-10 reps: 3 sets
Level 2:Đức Anh, Kiên, Đăng
Thứ 2: (Upper) Thứ 4 (Front Lever) Thứ 6 (Planche)
1. Weighted Pull 1. Front Lever Pull 1. Straddle Planche
Up: 5 sets: 5-7 Up: 4 sets: 5 reps with bands: 4 sets:
reps (18-20kg) 2. Front Lever 2. Handstand Push
2. Weighted Ring Raises: 4 sets: 5 Up: 4 sets: 5 reps
Dips: 5 sets: 5-7 reps 3. Weighted Ring
reps: (18-20kg) 3. Weighted Pull Dips: 4 sets: 6-8
3. Row: 3 sets: Max Up: 4 sets: 6-8 reps(15kg)
reps reps(15kg) 4. Straddle Planche
4. Push up: 3 sets: 4. Row: 3 sets: Max Lean: 4 sets: 5
10 reps 5. Hollow Rock reps
5. Toes to Bar: 3 Hold: 3 sets: Max 5. Ring Push Up: 3-
sets: 10 reps 5 sets: 10 reps
6. Reverse
Extension: 3 sets:
Max

Level 3: Duệ, Anh Nam sena

Thứ 2: (Upper) Thứ 4: (Pull) Thứ 6: (Push)
1.Jumping Muscle Up: 4 1. Front Lever 1. Dip tạ ring: 4 sets:
sets: 5 reps Raise: 4 sets: 5-8 6-8 reps
2.Muscle up với band: 4 reps 2. Handstand Push
sets: 3-5 reps 2. Kéo tạ: 4 sets: 6-8 up: 4 sets: 6-8
3.Weighted Pull up: 4 reps reps
sets: 4 sets: 5-6 reps 3. Row: 4 sets: Max 3. Ring Push Up: 4
4.Straight bar dip tạ: 4 4. Tập tay với band: sets: 10 reps
sets: 6-8 reps 3 sets: max 4. Tập tay với band:
5.Toes to bar: 3 sets: 10 5. Hollow rock hold: 3 sets: max
reps 3 sets: max 5. Hollow rock hold:
3 sets: max