Scribd
Upload
973 views1 page

Phase 2 Week 3-6 Printable Workout Log PDF

This document outlines a 7-day workout program that focuses on different muscle groups each day. Day 1 targets the upper body with exercises like bent over rows and chest presses. Day 3 focuses on legs, hamstrings and calves with squats, lunges and calf raises. The program incorporates 3 sets of various exercises with recommended repetition ranges and rest periods between sets. Rest days are scheduled for Days 2 and 6, with a lower body power day planned for Day 7 similar to Day 1.

Uploaded by

Michele Di Grezia
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
973 views1 page

Phase 2 Week 3-6 Printable Workout Log PDF

This document outlines a 7-day workout program that focuses on different muscle groups each day. Day 1 targets the upper body with exercises like bent over rows and chest presses. Day 3 focuses on legs, hamstrings and calves with squats, lunges and calf raises. The program incorporates 3 sets of various exercises with recommended repetition ranges and rest periods between sets. Rest days are scheduled for Days 2 and 6, with a lower body power day planned for Day 7 similar to Day 1.

Uploaded by

Michele Di Grezia
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
You are on page 1/ 1

DAY 1: UPPER BODY POWER REPS WEIGHT REPS WEIGHT REPS WEIGHT REST

Bent Over Barbell Rows SET 1 4-6 SET 2 4-6 SET 3 4-6 3 mins
Wide Grip Lat Pull Down SET 1 8-12 SET 2 8-12 SET 3 8-12 90 sec
Incline Dumbbell Chest Press SET 1 4-6 SET 2 4-6 SET 3 4-6 3 mins
Flat Dumbbell Chest Press SET 1 8-12 SET 2 8-12 SET 3 8-12 90 sec
Seated Dumbbell Shoulder Press SET 1 8-12 SET 2 8-12 SET 3 8-12 90 sec
Barbell Curls SET 1 8-12 SET 2 8-12 SET 3 8-12 90 sec
Tricep Rope Pushdowns SET 1 8-12 SET 2 8-12 SET 3 8-12 90 sec

DAY 2: REST

DAY 3: QUADS/HAMSTRINGS/CALVES REPS WEIGHT REPS WEIGHT REPS WEIGHT REST


Squats SET 1 8-12 SET 2 8-12 SET 3 8-12 90 sec
Lying Hamstring Curls SET 1 8-12 SET 2 8-12 SET 3 8-12 90 sec
Front Squats SET 1 8-12 SET 2 8-12 SET 3 8-12 90 sec
Dumbbell Lunges SET 1 8-12 SET 2 8-12 SET 3 8-12 90 sec
Seated Calf Raises SET 1 12-15 SET 2 12-15 SET 3 12-15 90 sec
30 mins LISS Cardio

DAY 4: CHEST/SHOULDERS/TRICEPS REPS WEIGHT REPS WEIGHT REPS WEIGHT REST


Dips SET 1 8-12 SET 2 8-12 SET 3 8-12 90 sec
Dumbbell Shoulder Press SET 1 8-12 SET 2 8-12 SET 3 8-12 90 sec
Straight Bar Pushdown SET 1 8-12 SET 2 8-12 SET 3 8-12 90 sec
Flat Dumbbell Chest Press SET 1 8-12 SET 2 8-12 SET 3 8-12 90 sec
Dumbbell Side Raises SET 1 8-12 SET 2 8-12 SET 3 8-12 90 sec
Tricep Rope Pushdown SET 1 8-12 SET 2 8-12 SET 3 8-12 90 sec

DAY 5: BACK/BICEPS/ABS REPS WEIGHT REPS WEIGHT REPS WEIGHT REST


Deadlifts SET 1 8-12 SET 2 8-12 SET 3 8-12 90 sec
Incline Dumbbell Curls SET 1 8-12 SET 2 8-12 SET 3 8-12 90 sec
Seated Cable Rows SET 1 8-12 SET 2 8-12 SET 3 8-12 90 sec
Barbell Curls SET 1 8-12 SET 2 8-12 SET 3 8-12 90 sec
Hanging Leg Raises SET 1 12-15 SET 2 12-15 SET 3 12-15 90 sec
Machine Crunches SET 1 12-15 SET 2 12-15 SET 3 12-15 90 sec

DAY 6: REST

DAY 7: LOWER BODY POWER REPS WEIGHT REPS WEIGHT REPS WEIGHT REST
Squats SET 1 4-6 SET 2 4-6 SET 3 4-6 3 mins
Leg Extensions SET 1 8-12 SET 2 8-12 SET 3 8-12 90 sec
Leg Press SET 1 4-6 SET 2 4-6 SET 3 4-6 3 mins
Lying Hamstring Curls SET 1 8-12 SET 2 8-12 SET 3 8-12 90 sec
Standing Calf Raises SET 1 12-15 SET 2 12-15 SET 3 12-15 90 sec
30 mins LISS Cardio

You might also like