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Hà Phase 3 4 Bu I 8-7

The document outlines a full body workout split over two weeks. It includes exercises for lower and upper body each week. Lower body exercises for week 1 include back squats, sumo deadlifts, lunges, hip thrusts, glute ham raises, side lunges and jump boxes. Upper body exercises include bench press, rows, presses, pull downs and curls. Week 2 focuses on variations like incline presses, seated rows, and Romanian deadlifts. Rest periods between 1.5-3 minutes are recommended with 3-5 sets of 8-20 reps depending on the exercise. Video links are included for exercise form. The notes recommend using a mini band for hip thrusts and asking for form checks on

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62 views3 pages

Hà Phase 3 4 Bu I 8-7

The document outlines a full body workout split over two weeks. It includes exercises for lower and upper body each week. Lower body exercises for week 1 include back squats, sumo deadlifts, lunges, hip thrusts, glute ham raises, side lunges and jump boxes. Upper body exercises include bench press, rows, presses, pull downs and curls. Week 2 focuses on variations like incline presses, seated rows, and Romanian deadlifts. Rest periods between 1.5-3 minutes are recommended with 3-5 sets of 8-20 reps depending on the exercise. Video links are included for exercise form. The notes recommend using a mini band for hip thrusts and asking for form checks on

Uploaded by

Quốc Huy
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Exercise

Lower 1
1 Back Squat
2 Sumo DL
3 Lunges
4 Hip thurst
5 Glute hams rasie
6 Side lunges
7 Jump Box
Upper 1
1 Bench press
2 One arm row
3 BB press on floor
4 Lat pull down
5 Ohp
6 A1 Hamer curl
7 A2 DB skrull crusher
8 Side plank

Off or steady state cardio

Upper 2
1 Incline Db press
2 Seated low row
3 Standing lat pull down
4 SS Db lateral raise
Face pull
5 A1 DB curl
6 A2 Rope behind neck tr
7 Overhead cable core pr

Lower 2
1 BB Romanian DL
2 Hip thust
3 Bungarian spilit sq
4 Cable kick back
5 Swing with kettlebell
6 SS Frog pump
Lying side leg rasies

* Nhớ hãy mang mini band khi tập hip thurst


* Nhớ những bài Compound hãy quay lại cho a check
Set Rep Tempo Rpe Rest SystemNote
4 8,8,6,6 9 1.5-2
4 5 8 1.5-2
3 10 8 2-2.5
4 8 2s pause t 9 1.5-2
3 10 1.5-2
3 10 1.5 https://www.youtube.com/watch?v=OLyBsmk
5 10 2 https://www.youtube.com/watch?v=TXFhjK3p

4 5 9 1.5-3
3 10 8 1.5-2
3 10 8 1.5
4 10 2010 9 1.5
4 8 10 2
3 10 3010 10 1
3 10 3010 10 1
3

4 10 2
4 10 1.5-2
3 10 1.5-2
3 15 1.5
3 15
3 15 1
3 15 1 https://www.youtube.com/watch?v=XTerYx0kwQ8
3 15 https://www.youtube.com/watch?v=Q1Ace29jt50

4 15 9 2
4 15 9 1.5-2
3 10 9 2
4 15 9 1.5
4 20 1.5 https://www.youtube.com/watch?v=YSxHifyI6
4 20 1.5 https://www.youtube.com/watch?v=mTvsEr1Y
4 20 https://www.youtube.com/watch?v=3w0cmEN

p hip thurst
quay lại cho a check
e.com/watch?v=OLyBsmkkn-8
e.com/watch?v=TXFhjK3pPJ8

ch?v=XTerYx0kwQ8
ch?v=Q1Ace29jt50

e.com/watch?v=YSxHifyI6s8&t=1s
e.com/watch?v=mTvsEr1YVTE
e.com/watch?v=3w0cmENyeAw

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