Scribd Logo
Upload

Welcome to Scribd!

  • 169 views

    Cover Ready Workout Challenge Horizontal Push/Pull: Sets Reps Weight Notes

    Uploaded by

    Putifar

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Cover Ready Workout Challenge Horizontal Push/Pull: Sets Reps Weight Notes

    Uploaded by

    Putifar
    169 views2 pages

    Original Title

    week3-day1

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    169 views2 pages

    Cover Ready Workout Challenge Horizontal Push/Pull: Sets Reps Weight Notes

    Uploaded by

    Putifar

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 2

    Cover Ready Workout Challenge

    Horizontal Push/Pull

    Workout Date: June 18, 2018 Total Workout Time: ________________

    Program Recommendations

    Incline Bench Press


    Block A - 4 round - 0:00

    Sets Reps Weight Notes


    Set #1 6
    Set #2 6
    Set #3 6
    Set #4 6

    Dumbbell Bent-Over Row


    Block A - 4 round - 0:00

    Sets Reps Weight Notes


    Set #1 10 lbs
    Set #2 10 lbs
    Set #3 10 lbs
    Set #4 10 lbs

    Flat Dumbbell Bench Press Circuit - 4 round

    Sets Reps Weight Notes


    Set #1 10
    Set #2 10
    Set #3 10
    Set #4 10

    Batwing Circuit - 4 round


    Sets Weight Time Notes
    Set #1 00:00:45
    Set #2 00:00:45
    Set #3 00:00:45
    Set #4 00:00:45

    Isometric Hold of the weight on the top position. Shoulders down and back, and chest up.

    Cable Fly Middle


    Circuit - 4 round

    Sets Reps Weight Notes


    Set #1 10-12
    Set #2 10-12
    Set #3 10-12
    Set #4 10-12

    Face Pull Circuit - 4 round

    Sets Reps Weight Notes


    Set #1 10-12
    Set #2 10-12
    Set #3 10-12
    Set #4 10-12

    Energy System Work (Cardio) Rest: --:--


    minutes

    Sets Time Notes


    Set #1 00:30:00

    30-45 min of Slow Steady Cardio (65-70% of max heart rate, or 130-150 BPM (beats per
    minute).

    Advantages of Steady-state Training:

    -Increase general physical preparedness (GPP)


    -Decrease delayed onset of muscle soreness (DOMS)
    -Increase heart health
    -Decrease stress
    -Help maintain healthy joints/muscles
    -Increase energy levels
    © Copyright 2018 Don Saladino

    You might also like