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Allenamento Full Body

The document outlines a structured 5-week workout plan, detailing specific exercises, warm-up sets, repetitions, rate of perceived exertion (RPE), and rest periods for each workout. Each week includes a variety of strength training exercises targeting different muscle groups, progressively adjusting weights and intensity. The plan is designed to enhance strength and endurance over the course of five weeks.

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5 views14 pages

Allenamento Full Body

The document outlines a structured 5-week workout plan, detailing specific exercises, warm-up sets, repetitions, rate of perceived exertion (RPE), and rest periods for each workout. Each week includes a variety of strength training exercises targeting different muscle groups, progressively adjusting weights and intensity. The plan is designed to enhance strength and endurance over the course of five weeks.

Uploaded by

sc2nrnj9jx
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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WEEK 1

WORKOUT WARMUP SET SETS REP RPE/% REST


BACK SQUAT 3 4 4 82.5% 2-4
DUMBELL INCLINE PRESS 45° 2 3 8 8 2-3
LYING LEG CURL 1 3 10 6 1-2
PRONATED PULL DOWN 1 3 10 7 2-3
SUPINATED EZ BAR CURL 1 3 15/15 9 1-2 ABBASSARE IL PESO DELLA META' DOPO LE PRIME 15 REP
HANGING LEG RAISE 1 3 12 7 1-2

WORKOUT WARMUP SET SETS REP RPE/% REST


BARBELL BENCH PRESS 3 3 3 85% 2-4
LOW TO HIGH CABLE FLYE 0 3 15 8 1-2
BARBELL HIP THRUST O RDL 2 3 12 6 2-3
T BAR ROW CHEST SUPPORTED 1 3 15 6 1-3
ARNOLD PRESS 0 3 10 7 1-3
TRICEP PRESSDOWN 0 3 15 7 1-2
HEX BAR OR SMITH MACHINE SHR1 3 12 6 1-2

WORKOUT WARMUP SET SETS REP RPE/% REST


WEIGHTED PULL-UP 2 3 6 8 2-3
HUMBLE ROW 1 3 10 8 2-3
LEG PRESS 2 3 15 6 2-3
STANDING CALF RAISE 1 4 8 7 1-2
CABLE ROPE UPRIGHT ROW 0 3 10 7 1-2
HAMMER CURL 0 3 8 9 1-2

WORKOUT WARMUP SET SETS REP RPE/% REST


DEADLIFT 3 4 2 85 3-5
DIP 2 3 10 8 2-3
GLUTE HAM RAISE 0 3 10 6 1-2
LED EXT 1 3 15 7 1-2
CABLE PULL OVER 1 3 15 7 1-3
BUMBELL LAT RAISE 1 3 20 7 1-2
ROPE FACE PULL 1 3 20 7 1-2
EZ BAR SKULL CRUSHER 1 3 15 7 1-2

WORKOUT WARMUP SET SETS REP RPE/% REST


OVERHEAD PRESS 3 4 6 75% 2-3
EGYPTIAN LAT RAISE 1 3 8 8 1-2
CABLE SEATED ROW 1 3 12 7 1-3
SEATED HIP ABDUCTION 1 3 20 7 1-2
INCLINE DUMBBELL CURL 1 2 10 8 1-2
BICYCLE CRUNCH 1 3 15 7 1-2
STANDING CALF RAISE 1 4 12 7 1-2
PUSH UP 0 2 MAX 6 1-2

WEEK 2
WORKOUT WARMUP SET SETS REP RPE/% REST
BACK SQUAT 3 3 6 77.5% 2-4
DUMBELL INCLINE PRESS 45° 2 3 8 8 2-3
LYING LEG CURL 1 3 10 6 1-2
PRONATED PULL DOWN 1 3 10 7 2-3
SUPINATED EZ BAR CURL 1 3 15/15 9 1-2
HANGING LEG RAISE 1 3 12 7 1-2

WORKOUT WARMUP SET SETS REP RPE/% REST


BARBELL BENCH PRESS 3 3 5 80% 2-4
LOW TO HIGH CABLE FLYE 0 3 15 8 1-2
BARBELL HIP THRUST O RDL 2 3 12 6 2-3
T BAR ROW CHEST SUPPORTED 1 3 15 6 1-3
ARNOLD PRESS 0 3 10 7 1-3
TRICEP PRESSDOWN 0 3 15 7 1-2
HEX BAR OR SMITH MACHINE SHR1 3 12 6 1-2

WORKOUT WARMUP SET SETS REP RPE/% REST


WEIGHTED PULL-UP 2 3 6 8 2-3
HUMBLE ROW 1 3 10 8 2-3
LEG PRESS 2 3 15 6 2-3
STANDING CALF RAISE 1 4 8 7 1-2
CABLE ROPE UPRIGHT ROW 0 3 10 7 1-2
HAMMER CURL 0 3 8 9 1-2

WORKOUT WARMUP SET SETS REP RPE/% REST


DEADLIFT 3 3 5 80 3-5
DIP 2 3 10 8 2-3
GLUTE HAM RAISE 0 3 10 6 1-2
LED EXT 1 3 15 7 1-2
CABLE PULL OVER 1 3 15 7 1-3
BUMBELL LAT RAISE 1 3 20 7 1-2
ROPE FACE PULL 1 3 20 7 1-2
EZ BAR SKULL CRUSHER 1 3 15 7 1-2

WORKOUT WARMUP SET SETS REP RPE/% REST


OVERHEAD PRESS 3 4 10 65% 2-3
EGYPTIAN LAT RAISE 1 3 8 8 1-2
CABLE SEATED ROW 1 3 12 7 1-3
SEATED HIP ABDUCTION 1 3 20 7 1-2
INCLINE DUMBBELL CURL 1 2 10 8 1-2
BICYCLE CRUNCH 1 3 15 7 1-2
STANDING CALF RAISE 1 4 12 7 1-2
PUSH UP 0 2 MAX 6 1-2

WEEK 3
WORKOUT WARMUP SET SETS REP RPE/% REST
BACK SQUAT 3 4 4 85% 2-4
DUMBELL INCLINE PRESS 45° 2 3 8 8 2-3
LYING LEG CURL 1 3 10 6 1-2
PRONATED PULL DOWN 1 3 10 7 2-3
SUPINATED EZ BAR CURL 1 3 15/15 9 1-2
HANGING LEG RAISE 1 3 12 7 1-2
WORKOUT WARMUP SET SETS REP RPE/% REST
BARBELL BENCH PRESS 3 3 3 87.5% 2-4
LOW TO HIGH CABLE FLYE 0 3 15 8 1-2
BARBELL HIP THRUST O RDL 2 3 12 6 2-3
T BAR ROW CHEST SUPPORTED 1 3 15 6 1-3
ARNOLD PRESS 0 3 10 7 1-3
TRICEP PRESSDOWN 0 3 15 7 1-2
HEX BAR OR SMITH MACHINE SHR1 3 12 6 1-2

WORKOUT WARMUP SET SETS REP RPE/% REST


WEIGHTED PULL-UP 2 3 6 8 2-3
HUMBLE ROW 1 3 10 8 2-3
LEG PRESS 2 3 15 6 2-3
STANDING CALF RAISE 1 4 8 7 1-2
CABLE ROPE UPRIGHT ROW 0 3 10 7 1-2
HAMMER CURL 0 3 8 9 1-2

WORKOUT WARMUP SET SETS REP RPE/% REST


DEADLIFT 3 4 2 87.5% 3-5
DIP 2 3 10 8 2-3
GLUTE HAM RAISE 0 3 10 6 1-2
LED EXT 1 3 15 7 1-2
CABLE PULL OVER 1 3 15 7 1-3
BUMBELL LAT RAISE 1 3 20 7 1-2
ROPE FACE PULL 1 3 20 7 1-2
EZ BAR SKULL CRUSHER 1 3 15 7 1-2

WORKOUT WARMUP SET SETS REP RPE/% REST


OVERHEAD PRESS 3 4 6 77.5% 2-3
EGYPTIAN LAT RAISE 1 3 8 8 1-2
CABLE SEATED ROW 1 3 12 7 1-3
SEATED HIP ABDUCTION 1 3 20 7 1-2
INCLINE DUMBBELL CURL 1 2 10 8 1-2
BICYCLE CRUNCH 1 3 15 7 1-2
STANDING CALF RAISE 1 4 12 7 1-2
PUSH UP 0 2 MAX 6 1-2

WEEK 4
WORKOUT WARMUP SET SETS REP RPE/% REST
BACK SQUAT 3 3 6 80% 2-4
DUMBELL INCLINE PRESS 45° 2 3 8 8 2-3
LYING LEG CURL 1 3 10 6 1-2
PRONATED PULL DOWN 1 3 10 7 2-3
SUPINATED EZ BAR CURL 1 3 15/15 9 1-2
HANGING LEG RAISE 1 3 12 7 1-2

WORKOUT WARMUP SET SETS REP RPE/% REST


BARBELL BENCH PRESS 3 3 5 82.5% 2-4
LOW TO HIGH CABLE FLYE 0 3 15 8 1-2
BARBELL HIP THRUST O RDL 2 3 12 6 2-3
T BAR ROW CHEST SUPPORTED 1 3 15 6 1-3
ARNOLD PRESS 0 3 10 7 1-3
TRICEP PRESSDOWN 0 3 15 7 1-2
HEX BAR OR SMITH MACHINE SHR1 3 12 6 1-2

WORKOUT WARMUP SET SETS REP RPE/% REST


WEIGHTED PULL-UP 2 3 6 8 2-3
HUMBLE ROW 1 3 10 8 2-3
LEG PRESS 2 3 15 6 2-3
STANDING CALF RAISE 1 4 8 7 1-2
CABLE ROPE UPRIGHT ROW 0 3 10 7 1-2
HAMMER CURL 0 3 8 9 1-2

WORKOUT WARMUP SET SETS REP RPE/% REST


DEADLIFT 3 3 5 82.5% 3-5
DIP 2 3 10 8 2-3
GLUTE HAM RAISE 0 3 10 6 1-2
LED EXT 1 3 15 7 1-2
CABLE PULL OVER 1 3 15 7 1-3
BUMBELL LAT RAISE 1 3 20 7 1-2
ROPE FACE PULL 1 3 20 7 1-2
EZ BAR SKULL CRUSHER 1 3 15 7 1-2

WORKOUT WARMUP SET SETS REP RPE/% REST


OVERHEAD PRESS 3 4 10 67.5% 2-3
EGYPTIAN LAT RAISE 1 3 8 8 1-2
CABLE SEATED ROW 1 3 12 7 1-3
SEATED HIP ABDUCTION 1 3 20 7 1-2
INCLINE DUMBBELL CURL 1 2 10 8 1-2
BICYCLE CRUNCH 1 3 15 7 1-2
STANDING CALF RAISE 1 4 12 7 1-2
PUSH UP 0 2 MAX 6 1-2

WEEK 5
(TOPSET) BACK SQUAT 3 1 3-5 87.5% 2-4
(BACK OFF) BACK SQUAT 3 2 5 82.5% 2-4 SIT BACK AND DOWN
BARBELL OVERHEAD PRESS 2 4 6 80% 2-3
SWISS BALL LEG CURL 1 3 10 7 1-2
CHIN-UP 1 4 8 7 2-3
SUPINATED EZ BAR CURL 1 3 10+2 10 1-2
AB WHEEL ROLLOUT 1 3 6 7 1-2

BARBELL BENCH PRESS 3 3 3 87.5% 2-4


LOW INCLINE BUMBBELL PRESS 0 3 15 8 1-2
BARBELL HIP THRUST O RDL 2 4 12 7 2-3
BUMBELL ROW 1 4 12 7 1-3
BUNBELL LAT RAISE 0 4 15 7 1-3
OVERHEAD TRICEP EXT 0 3 15 7 1-2
HEX BAR OR SMITH MACHINE SHR1 3 12 7 1-2

WEIGHTED PULL-UP 2 3 6 9 2-3


CABLE ROW 1 4 10 8 2-3
SINGLE LEG PRESS 2 4 15 7 2-3
ECCENTRIC-ACCENTUATED CALF1 4 8 7 1-2
CABLE ROW UPRIGHT ROW 0 4 10 7 1-2
CABLE SINGLE ARM CURL 0 4 8 7 1-2

(TOPSET) DEADLIFT 3 1 2 90% 3-5


(BACK OFF) RESET DEADLIFT 0 3 2 80% 3-5
DECLINE BENCH PRESS 2 4 8 7 2-3
KICK BACK 1 4 10 7 1-2
LEG EXT 1 4 12 7 1-2
CABLE PULL OVER 1 3 15 7 1-3
DUMBBELL LAT RAISE 1 3 20 7 1-2
EZ BAR SKULL CRUSHER 1 3 15 7 1-2

OVERHEAD PRESS 3 3 8 80% 2-3


CABLE LAT RAISE 1 3 8 8 1-2
PENDLAY ROW 1 4 10 7 1-3
SEATED HIP ABDUCTION 1 4 20 7 1-2
EZ BAR CURL 21S 1 2 7/7/7 7 1-2
CABLE CRUNCH 1 4 15 7 1-2
CALF RAISE 1 4 12 7 1-2
PUSH UP 0 2 MAX 7 1-2

WEEK 6
(TOPSET) BACK SQUAT 3 1 2 92.5% 2-4
(BACK OFF) BACK SQUAT 3 2 3 85% 2-4
BARBELL OVERHEAD PRESS 2 4 8 75% 2-3
SWISS BALL LEG CURL 1 3 10 7 1-2
CHIN-UP 1 4 8 7 2-3
SUPINATED EZ BAR CURL 1 3 10+2 10 1-2
AB WHEEL ROLLOUT 1 3 6 7 1-2

BARBELL BENCH PRESS 3 3 5 85% 2-4


LOW INCLINE BUMBBELL PRESS 0 3 15 8 1-2
BARBELL HIP THRUST O RDL 2 4 12 7 2-3
BUMBELL ROW 1 4 12 7 1-3
BUNBELL LAT RAISE 0 4 15 7 1-3
OVERHEAD TRICEP EXT 0 3 15 7 1-2
HEX BAR OR SMITH MACHINE SHR1 3 12 7 1-2

WEIGHTED PULL-UP 2 3 3 9 2-3


CABLE ROW 1 4 10 8 2-3
SINGLE LEG PRESS 2 4 15 7 2-3
ECCENTRIC-ACCENTUATED CALF1 4 8 7 1-2
CABLE ROW UPRIGHT ROW 0 4 10 7 1-2
CABLE SINGLE ARM CURL 0 4 8 7 1-2

(TOPSET) DEADLIFT 3 1 4 85% 3-5


(BACK OFF) RESET DEADLIFT 0 3 4 75% 3-5
DECLINE BENCH PRESS 2 4 8 7 2-3
KICK BACK 1 4 10 7 1-2
LEG EXT 1 4 12 7 1-2
CABLE PULL OVER 1 3 15 7 1-3
DUMBBELL LAT RAISE 1 3 20 7 1-2
EZ BAR SKULL CRUSHER 1 3 15 7 1-2

OVERHEAD PRESS 3 4 4 82.5% 2-3


CABLE LAT RAISE 1 3 8 8 1-2
PENDLAY ROW 1 4 10 7 1-3
SEATED HIP ABDUCTION 1 4 20 7 1-2
EZ BAR CURL 21S 1 2 7/7/7 7 1-2
CABLE CRUNCH 1 4 15 7 1-2
CALF RAISE 1 4 12 7 1-2
PUSH UP 0 2 MAX 7 1-2

WEEK 7
(TOPSET) BACK SQUAT 3 1 8 82.5% 2-4
(BACK OFF) BACK SQUAT 3 2 8 70% 2-4
BARBELL OVERHEAD PRESS 2 4 10 65% 2-3
SWISS BALL LEG CURL 1 3 10 7 1-2
CHIN-UP 1 4 8 7 2-3
SUPINATED EZ BAR CURL 1 3 10+2 10 1-2
AB WHEEL ROLLOUT 1 3 6 7 1-2

BARBELL BENCH PRESS 3 3 10 77.5% 2-4


LOW INCLINE BUMBBELL PRESS 0 3 15 8 1-2
BARBELL HIP THRUST O RDL 2 4 12 7 2-3
BUMBELL ROW 1 4 12 7 1-3
BUNBELL LAT RAISE 0 4 15 7 1-3
OVERHEAD TRICEP EXT 0 3 15 7 1-2
HEX BAR OR SMITH MACHINE SHR1 3 12 7 1-2

WEIGHTED PULL-UP 2 3 10 9 2-3


CABLE ROW 1 4 10 8 2-3
SINGLE LEG PRESS 2 4 15 7 2-3
ECCENTRIC-ACCENTUATED CALF1 4 8 7 1-2
CABLE ROW UPRIGHT ROW 0 4 10 7 1-2
CABLE SINGLE ARM CURL 0 4 8 7 1-2

(TOPSET) DEADLIFT 3 1 6 82.5% 3-5


(BACK OFF) RESET DEADLIFT 0 3 6 70% 3-5
DECLINE BENCH PRESS 2 4 8 7 2-3
KICK BACK 1 4 10 7 1-2
LEG EXT 1 4 12 7 1-2
CABLE PULL OVER 1 3 15 7 1-3
DUMBBELL LAT RAISE 1 3 20 7 1-2
EZ BAR SKULL CRUSHER 1 3 15 7 1-2

OVERHEAD PRESS 3 4 6 80% 2-3


CABLE LAT RAISE 1 3 8 8 1-2
PENDLAY ROW 1 4 10 7 1-3
SEATED HIP ABDUCTION 1 4 20 7 1-2
EZ BAR CURL 21S 1 2 7/7/7 7 1-2
CABLE CRUNCH 1 4 15 7 1-2
CALF RAISE 1 4 12 7 1-2
PUSH UP 0 2 MAX 7 1-2

WEEK 8
(TOPSET) BACK SQUAT 3 1 2 92.5% 2-4
(BACK OFF) BACK SQUAT 3 2 2 85% 2-4
BARBELL OVERHEAD PRESS 2 4 5 80% 2-3
SWISS BALL LEG CURL 1 3 10 7 1-2
CHIN-UP 1 4 8 7 2-3
SUPINATED EZ BAR CURL 1 3 10+2 10 1-2
AB WHEEL ROLLOUT 1 3 6 7 1-2

BARBELL BENCH PRESS 3 4 2 90% 2-4


LOW INCLINE BUMBBELL PRESS 0 3 15 8 1-2
BARBELL HIP THRUST O RDL 2 4 12 7 2-3
BUMBELL ROW 1 4 12 7 1-3
BUNBELL LAT RAISE 0 4 15 7 1-3
OVERHEAD TRICEP EXT 0 3 15 7 1-2
HEX BAR OR SMITH MACHINE SHR1 3 12 7 1-2

WEIGHTED PULL-UP 2 3 6 9 2-3


CABLE ROW 1 4 10 8 2-3
SINGLE LEG PRESS 2 4 15 7 2-3
ECCENTRIC-ACCENTUATED CALF1 4 8 7 1-2
CABLE ROW UPRIGHT ROW 0 4 10 7 1-2
CABLE SINGLE ARM CURL 0 4 8 7 1-2

(TOPSET) DEADLIFT 3 1 2 95% 3-5


(BACK OFF) RESET DEADLIFT 0 1 3 85% 3-5
DECLINE BENCH PRESS 2 4 8 7 2-3
KICK BACK 1 4 10 7 1-2
LEG EXT 1 4 12 7 1-2
CABLE PULL OVER 1 3 15 7 1-3
DUMBBELL LAT RAISE 1 3 20 7 1-2
EZ BAR SKULL CRUSHER 1 3 15 7 1-2

OVERHEAD PRESS 3 5 3 87.5% 2-3


CABLE LAT RAISE 1 3 8 8 1-2
PENDLAY ROW 1 4 10 7 1-3
SEATED HIP ABDUCTION 1 4 20 7 1-2
EZ BAR CURL 21S 1 2 7/7/7 7 1-2
CABLE CRUNCH 1 4 15 7 1-2
CALF RAISE 1 4 12 7 1-2
PUSH UP 0 2 MAX 7 1-2

WEEK 9
WORKOUT WARMUP SET SETS REP RPE/% REST
BACK SQUAT 3 4 4 75% 2-4
BARBBELL BENCH PRESS 2 3 4 70% 2-3
LYING LEG CURL 1 3 10 6 1-2
PRONATED PULL DOWN 1 3 10 7 2-3
SUPINATED EZ BAR CURL 1 3 10 9 1-2
HANGING LEG RAISE 1 3 12 7 1-2

WORKOUT WARMUP SET SETS REP RPE/% REST


BARBELL BENCH PRESS 3 3 3 80% 2-4
LOW TO HIGH CABLE FLYE 0 3 15 8 1-2
DEADLIFT 2 3 3 75% 2-3
T BAR ROW CHEST SUPPORTED 1 3 15 6 1-3
ARNOLD PRESS 0 3 10 7 1-3
TRICEP PRESSDOWN 0 3 15 7 1-2
HEX BAR OR SMITH MACHINE SHR1 3 12 6 1-2

WORKOUT WARMUP SET SETS REP RPE/% REST


WIDE GRIP LAT PULLDOWN 2 3 6 6 2-3
T BAR ROW 1 3 10 6 2-3
LEG PRESS 2 3 12 6 2-3
STANDING CALF RAISE 1 4 8 7 1-2
CABLE ROPE UPRIGHT ROW 0 3 10 7 1-2
HAMMER CURL 0 3 8 9 1-2

WORKOUT WARMUP SET SETS REP RPE/% REST


DEADLIFT 3 3 2 80% 3-5
DECLINE BENCH PRESS 2 3 8 7 2-3
GLUTE HAM RAISE 0 3 10 6 1-2
LEG EXT 1 3 15 7 1-2
CABLE PULL OVER 1 3 15 7 1-3
BUMBELL LAT RAISE 1 3 20 7 1-2
ROPE FACE PULL 1 3 20 7 1-2
EZ BAR SKULL CRUSHER 1 3 15 7 1-2

WORKOUT WARMUP SET SETS REP RPE/% REST


OVERHEAD PRESS 3 4 6 75% 2-3
BARBELL BENCH PRESS 1 3 2 85% 1-2
CABLE SEATED ROW 1 3 12 7 1-3
SEATED HIP ABDUCTION 1 3 20 7 1-2
INCLINE DUMBBELL CURL 1 2 10 8 1-2
BICYCLE CRUNCH 1 3 15 7 1-2
STANDING CALF RAISE 1 4 12 7 1-2
PUSH UP 0 2 MAX 6 1-2

WEEK 10
WORKOUT WARMUP SET SETS REP RPE/% REST
BACK SQUAT 3 1 MAX 90% 2-4
BACK SQUAT 0 4 4 80% 2-4
DUMBELL INCLINE PRESS 45° 2 3 8 8 2-3
LYING LEG CURL 1 3 10 6 1-2
PRONATED PULL DOWN 1 3 10 7 2-3
SUPINATED EZ BAR CURL 1 3 10 9 1-2
HANGING LEG RAISE 1 3 12 7 1-2
WORKOUT WARMUP SET SETS REP RPE/% REST
BARBELL BENCH PRESS 3 1 MAX 92.5% 2-4
BARBELL BENCH PRESS 0 2 5 85% 2-4
LOW TO HIGH CABLE FLYE 0 3 15 8 1-2
BARBELL HIP THRUST O RDL 2 3 12 6 2-3
T BAR ROW CHEST SUPPORTED 1 3 15 6 1-3
ARNOLD PRESS 0 3 10 7 1-3
TRICEP PRESSDOWN 0 3 15 7 1-2
HEX BAR OR SMITH MACHINE SHR1 3 12 6 1-2

WORKOUT WARMUP SET SETS REP RPE/% REST


WEIGHTED PULL-UP 2 3 6 8 2-3
HUMBLE ROW 1 3 10 8 2-3
LEG PRESS 2 3 15 6 2-3
STANDING CALF RAISE 1 4 8 7 1-2
CABLE ROPE UPRIGHT ROW 0 3 10 7 1-2
HAMMER CURL 0 3 8 9 1-2

WORKOUT WARMUP SET SETS REP RPE/% REST


DEADLIFT 3 1 MAX 90% 3-5
DEADLIFT 3 2 5 85% 3-5
DECLINE BENCH PRESS 2 3 8 8 2-3
GLUTE HAM RAISE 0 3 10 6 1-2
LED EXT 1 3 15 7 1-2
CABLE PULL OVER 1 3 15 7 1-3
BUMBELL LAT RAISE 1 3 20 7 1-2
ROPE FACE PULL 1 3 20 7 1-2
EZ BAR SKULL CRUSHER 1 3 15 7 1-2

WORKOUT WARMUP SET SETS REP RPE/% REST


OVERHEAD PRESS 3 4 10 80% 2-3
EGYPTIAN LAT RAISE 1 3 8 8 1-2
CABLE SEATED ROW 1 3 12 7 1-3
SEATED HIP ABDUCTION 1 3 20 7 1-2
INCLINE DUMBBELL CURL 1 2 10 8 1-2
BICYCLE CRUNCH 1 3 15 7 1-2
STANDING CALF RAISE 1 4 12 7 1-2
PUSH UP 0 2 MAX 6 1-2

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