Scribd
Upload
183 views

Phase 1 Exercise Program

This document outlines a 30-day workout plan split into phases and days. Phase 1 is split into 4 days, with each day focusing on different full-body exercises including warmups, strength training, and abs/cardio. Day 1 works the upper body, lower body, and abs. Day 2 focuses on incline exercises, rows, curls, and calves. Day 3 is dedicated to functional training exercises in circuits. Day 4 is for intense biceps and Day 5 focuses on bench press and flys with no rest between sets and heavier weights for negatives.

Uploaded by

katysmith1687
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as PDF, TXT or read online on Scribd
183 views

Phase 1 Exercise Program

This document outlines a 30-day workout plan split into phases and days. Phase 1 is split into 4 days, with each day focusing on different full-body exercises including warmups, strength training, and abs/cardio. Day 1 works the upper body, lower body, and abs. Day 2 focuses on incline exercises, rows, curls, and calves. Day 3 is dedicated to functional training exercises in circuits. Day 4 is for intense biceps and Day 5 focuses on bench press and flys with no rest between sets and heavier weights for negatives.

Uploaded by

katysmith1687
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 2

PHASE 1 =

DAY 1

( 30 Days ) = Resting between set 90 sec 60 sec

Warm up (Push Up) 10 to 20 reps 3 Sets X 12 reps 2 Sets X 12 reps 2 Sets X 12 reps 2 Sets X 15 reps 2 Set X 25 reps 4 Sets X 15 sec 90 sec Till Tire DIPS failure / 75%

BENCH PRESS / BENT OVER ROW to hip / FLY / DB PULLOVER Sit MILITARY PRESS / FRONT PRESS / BENT ARM SIDE RAISE / REV FLY / INTERNAL EXTERNAL ROTATION CURLS / DIPS / HAMMER / BENT OVER KICKBACK SQUATS / STIFF LEG DEADLIFTS STAND CALF RAISE / RUN IN PLACE DECLINE SITUP

DAY 2

Warm up ( Jumping Jack) 15 to 20 sec 2 Sets X 12 reps 2 Sets X 12 reps 2 Sets X 12 reps 2 Sets X 20 reps Each 30 reps 4 X 20 reps 4 X 30 sec 2 Sets X 12 reps 2 Sets X 15 reps

INCL DB PRESS / LATS PULL DOWN / INCL FLY / 1 ARM DB ROW to Hip STAND DB PRESS UP / SHRUGS / STRAIGHT ARM SIDE RAISE - FRONT / WIDE CHIN UP / INCL BB ROW PREACHER DB CURLS / OVERHEAD DB EXTENSION / REV HAMMER DB WALK LUNGES / DB STIFF LEG DEADLIFT CALF RAISE / TOES OUT / TOES IN BICYCLE CRUNCHES / MOUNTAIN CLIMBERS

DAY 3 Functional = each exercise 20 sec ; do all 5 exercises = 1 Set ; do 10 Sets total BODY WEIGHT SQUATS (ARMS UP) HIGH KNEES (KNEE TO CHEST STAND INPLACE RUN) PUSH UP DYNAMIC (UP-FEET CLOSED / DOWN FEET OPEN) PRONE COBRA (BACK EXTENSION WITH ARMS OUT, THUMB UP) HALF BURPEE ( like 2 LEGS MOUNTAIN CLIMB) REVERSE CRUNCH (KNEE TO CHEST)

JUMPING JACK / MOUNTAIN CLIMBERS DAY 4 15 Mins Biceps Intense Workout DAY 5 BENCH PRESS // DB FLYS ZERO REST

DB NEGATIVE FORCE BICEPS More 10% Wt

CB CLOSE GRIP OVERHEAD SUPINE TRICEPS LATS PULL DOWN // DB ROW EXTEND 21 CURL BAR BICEPS CURL NARROW GRIP BB BENCH PRESS REVERSE GRIP CURL BAR CURL DB KICK BACK MILITARY DB PRESS Sit // SIDE RAISES PUSH UP // DB FLY // DB BENCH PRESS

You might also like