STRENGTH

NAME SET REPS TEMPO REST NOTE

BENCH PRESS 5 5-8 2-3

DEADLIFT 5 5-8 2-3

INCLINE DB PRESS 4 8 2-3

BIN’S PULL UP 4 8 2

OHP 4 8 2-3

ONE ARM DB ROW 4 8 2-3

NAME SET REPS TEMPO REST NOTE

SQUAT 5 5-8 2-3

GOBLET SQUAT 5 8-12 2-3

LEG PRESS 4 8 3010 2-3

LUNGE 4 8/BÊN 2

CALF 3 20 2-3

OFF

HYPERTROPHY
NAME SET REPS TEMPO REST NOTE

BD BENCH PRESS 4 5-12 2-3 3 SET WARM

UP
INCLINE MACHINE PRESS 4 8-12 1-2 SET CUỐI
DROP
CABLE FLY 4 15 1-2
CHEST DIPS 4 12 2-3
TRICEPS PUSH DOWN 4 15 1-2
ONE ARM OVERHEAD EXT 4 10 1-2

NAME SET REPS TEMPO REST NOTE

DB SHOULDER PRESS 5 5-12 2-3 DROP

LATERIAL RAISE 5 10DROP1 2-3 SET CUỐI
0 DOUBLE DROP
EZ BB FRONT RAISE 4 12 0
FACE PULL 4 15 1-2

MACHINE SQUAT 4 8-12 2-3

LEG PRESS ( CHÂN RỘNG) 4 8-12 3010 2-3
LEG EX 3 10 2
DOUBLE
DROP
LEG CURL 3 20-15-12 2

NAME SET REPS TEMPO REST NOTE

LAT PULL DOWN 4 10DROP10 2-3 SET CUỐI

DOUBLE DROP
CLOSEGRIP LAT PULL DOWN 4 15-12-10- 0
8
ROPE PULLDOWN 4 12 2-3
T BAR ROW 12-10-8 2-3 SET CUỐI
DROP NỬA TẠ
THÊM 8 CÁI
SEATED CABLE ROW 4 12-10-8-8 2-3 SET CUỐI
DROP NỬA TẠ
THÊM 8 CÁI
21s EZB CURL 3 10DROP10 1-2
ONE ARM HAMMER CURL 4 12/BÊN 1-2