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Home Exercise Program: Base Reps Addition A Reps Addition B Reps Addition C Reps Addition D Reps Date and Exercises

This home exercise program document outlines a base set of 8 exercises including dumbbell halo, reverse fly, scalp lift, Romanian lift, deadlift walk, goblet squat, plank, and jump squat to be done without weights. It also lists 4 additions that can be done after the base, each with 3 additional exercises, to progress the routine over time.

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perpetualdreamer
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61 views

Home Exercise Program: Base Reps Addition A Reps Addition B Reps Addition C Reps Addition D Reps Date and Exercises

This home exercise program document outlines a base set of 8 exercises including dumbbell halo, reverse fly, scalp lift, Romanian lift, deadlift walk, goblet squat, plank, and jump squat to be done without weights. It also lists 4 additions that can be done after the base, each with 3 additional exercises, to progress the routine over time.

Uploaded by

perpetualdreamer
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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Sheet1

Home Exercise Program


Base
Reps
Dumbell Halo
10
Std Dumb Reverse Fly
10
Std Dumb Scalp Lift
10
Dumbell Romanian Lift
10
Dumbell Deadlift Walk 10/leg
Dumbell Goblet Squat
10
Plank
30sec
Jump Squat (no weight) 10

Addition A
Dumbell Clean
Push Press
Front Squat

Reps
Addition B
Reps
Addition C
Reps
Addition D
Reps Date and Exercises
3 Dumbell Crush Press 10
Single Arm Dumb Snatch
10
Split Hammer Curl 10/arm
3
Bent over Row
10 Single Arm Farmers Carry 100ft Alt shoulder press 10/arm
3
Reverse Lunge
10/leg
Dumbell Get-up/Sit-up
8
Split Jump
20
Renegade Row
10 Squat to Curl Press
10

Page 1

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