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Mayerling Edith Javier Sanchez
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5 views1 page

Screenshot 2023-05-19 at 6.33.55 AM

Uploaded by

Mayerling Edith Javier Sanchez
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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8 Weeks Training Program May & June 2023

First 4 Weeks starting May 03 Upper muscles Group Priority Weeks (1-4) Coach Alejandro Peralta NCSF - IDFF
Exercise Reps Sets Tempo Rest Alternative exercises
A1: Soga elastica - Upper body 12 3 Slow Soga elastica Horizontal ABD
A2: Laying Prone Shoulders external rotations 15 3 Slow 30 segs Cable External shoulder Rotation
B1: Pull ups 2a5 3-0-X-0 Chin ups
B2: Inclined Dumbbell fly chest 15 3 2-0-X-2 1 min Inclined Cable fly chest
C1: Inclined DB Chest/shoulder Press 12 3-0-X-0 Cable Rope Shoulder Raises
C2: Seated cable rows Prone grip 15 3 2-0-X-0 1 min Barbell Row Prone wide grip
C3: Cable Face pulls 12 2-0-X-0 Lateral Shoulder Raises
D1: High Cable behind head Rope - Tricep 12 2-0-X-0 Rope pulldown Tricep
D2: DB Bicep Curls 12 3 2-0-X-0 30 segs Cable bar bicep curls prone grip
Exercise Reps Sets Tempo Rest Alternative exercises
A1: Poliquin Step-ups 12 2-0-X-0 Splits Squats
A2: Back extensions Glutes 12 3 3-0-X-0 45 segs Bulgarian Splits Squats
B1: Back Squats 12 3-0-X-0 Goblet Squats
B2: Elevated Sumo Squats 12 3 3-0-X-0 1 mins Sumo barbell deadlift
B3: Hip Thrust 25 2-0-1-0 Wide Stand Leg press
C1: Side Lying Hip raise 12 a 25 3 2-0-1-0 45 segs Uni-lateral Glute bridge
Exercise Reps Sets Tempo Rest Alternative exercises
A1: Soga elastica - Upper body 10 Slow Soga elastica Horizontal ABD
A2: Cable External shoulder Rotation 12 2-0-X-0 Seated Shoulder external rotation
A3: Uni-lateral cable tricep pulldown 12 3 2-0-X-0 30 segs Db Tricep kickbacks
A4: Uni-Lateral cable bicep curls 12 2-0-X-0 Db uni-lateral Bicep curls
B1: Chin ups 2a5 3-0-X-0 Pull ups
B2: Front to Lateral Shoulder raises 12 2-0-X-0 Prone Vertical ABD Shoulder
B3: DB Behind head Tricep 12 3 3-0-X-0 1 min Cable bar Tricep pulldown
B4: Inclined seated DB Bicep curls 12 3-0-X-0 Cable Rope Bicep Curls

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