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Day1 Tempo Set/Rep-10x10 Day4 Tempo Set/Rep-10x10: Pause Pause

The document outlines a 12-day workout program with exercises divided into days. Each day includes 4 exercises in a circuit with a tempo and number of sets/reps provided. Rest periods of 90, 90, 60 and 60 seconds are prescribed between circuits. The workouts are broken into 3 week blocks with exercises and some variations changing between weeks.

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Gospodin Covek
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© Attribution Non-Commercial (BY-NC)
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45 views2 pages

Day1 Tempo Set/Rep-10x10 Day4 Tempo Set/Rep-10x10: Pause Pause

The document outlines a 12-day workout program with exercises divided into days. Each day includes 4 exercises in a circuit with a tempo and number of sets/reps provided. Rest periods of 90, 90, 60 and 60 seconds are prescribed between circuits. The workouts are broken into 3 week blocks with exercises and some variations changing between weeks.

Uploaded by

Gospodin Covek
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Excercise

Day1
A1 A2 B1 B2

pause

Tempo
40X0 X040 40X0 40X0

Set/Rep-10x10
A1 A2 B1 B2

Day4
`Back squat Leg curl Split squat Romanian deadlift

pause

Tempo
40X0 X040 40X0 40X0

Set/Rep-10x10

`Back squat Leg curl Split squat Romanian deadlift

90s 90s 60s 60s

90s 90s 60s 60s

Day2
A1 A2 B1 B2

pause

Tempo
X040 X040 30X0 X020

Set/Rep-10x10
A1 A2 B1 B2

Day5
Flat dumbbell press Lat machine Dumbell flies One arm dumbell row

pause

Tempo
X040 X040 30X0 X020

Set/Rep-10x10

Flat dumbbell press Lat machine Dumbell flies One arm dumbell row

90s 90s 60s 60s

90s 90s 60s 60s

Day3
A1 A2 B1 B2

pause

Tempo
X040 40X0 / X040

Set/Rep-10x10
A1 A2 B1 B2

Day6
Incline dumbell curls Dumbell triceps extension L-lateral raise EZ bar pulls

pause

Tempo
X040 40X0 / X040

Set/Rep-10x10

Incline dumbell curls Dumbell triceps extension L-lateral raise EZ bar pulls

90s 90s 60s 60s

90s 90s 60s 60s

Excercise
Day7
A1 A2 B1 B2

pause

Tempo
40X0 X040 40X0 40X0

Set/Rep-10x10
A1 A2 B1 B2

Day10
`Back squat Leg curl Bulgarian split squat Romanian deadlift

pause

Tempo
40X0 X040 40X0 40X0

Set/Rep-10x10

`Back squat Leg curl Bulgarian split squat Romanian deadlift

90s 90s 60s 60s

90s 90s 60s 60s

Day8
A1 A2 B1 B2

pause

Tempo
X040 X040 30X0 X020

Set/Rep-10x10
A1 A2 B1 B2

Day8
Incline dumbbell press Lat machine Dumbell flies One arm dumbell row

pause

Tempo
X040 X040 30X0 X020

Set/Rep-10x10

Incline dumbbell press Lat machine Dumbell flies One arm dumbell row

90s 90s 60s 60s

90s 90s 60s 60s

Day9
A1 A2 B1 B2

pause

Tempo
X040 40X0 / X040

Set/Rep-10x10
A1 A2 B1 B2

Day12
EZ bar curls Triceps pulley extension L-lateral raise EZ bar pulls

pause

Tempo
X040 40X0 / X040

Set/Rep-10x10

EZ bar curls Triceps pulley extension L-lateral raise EZ bar pulls

90s 90s 60s 60s

90s 90s 60s 60s

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