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Phase 1 Athletic Volume Week 5 Workouts

Uploaded by

Francis Yang
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32 views10 pages

Phase 1 Athletic Volume Week 5 Workouts

Uploaded by

Francis Yang
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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BB OR DB BENCH PRESS

SECONDS SUGGESTED
SET BETWEEN SETS REPS GOAL VOLUME WEIGHT USED REPS DONE VOLUME

1 45 10

2 45 10

3 45 10

4 45 10

5 45 10

6 45 10

7 45 10

8 45 10

9 45 10

10 45 10

TOTALS 100 0 0 0

BB OR DB BENT OVER ROW

SET SECONDS SUGGESTED GOAL VOLUME WEIGHT USED REPS DONE VOLUME
BETWEEN SETS REPS

1 45 10

2 45 10

3 45 10

4 45 10

5 45 10

6 45 10

7 45 10

8 45 10

9 45 10

10 45 10

TOTALS 100 0 0 0

CHEST FLY OR PEC DEC


SECONDS SUGGESTED
SET GOAL VOLUME WEIGHT USED REPS DONE VOLUME
BETWEEN SETS REPS

1 30 10

2 30 10

3 30 10

4 30 10

5 30 10

6 30 10

7 30 10

8 30 10

9 30 10

10 30 10

TOTALS 100 0 0 0
BB OR DB SHRUGS

SET SECONDS SUGGESTED GOAL VOLUME WEIGHT USED REPS DONE VOLUME
BETWEEN SETS REPS

1 30 10

2 30 10

3 30 10

4 30 10

5 30 10

6 30 10

7 30 10

8 30 10

9 30 10

10 30 10

TOTALS 100 0 0 0

DUMBBELL PULL OVERS


1 30 10

2 30 10

3 30 10

4 30 10

5 30 10

6 30 10

7 30 10

8 30 10

9 30 10

10 30 10

TOTALS 100 0 0 0

INCLINE DUMBBELL SHRUGS


SECONDS SUGGESTED
SET GOAL VOLUME WEIGHT USED REPS DONE VOLUME
BETWEEN SETS REPS

1 30 10

2 30 10

3 30 10

4 30 10

5 30 10

6 30 10

7 30 10

8 30 10

9 30 10

10 30 10

TOTALS 100 0 0 0
BARBELL SQUATS
SECONDS SUGGESTED
SET BETWEEN SETS REPS GOAL VOLUME WEIGHT USED REPS DONE VOLUME

1 45 10

2 45 10

3 45 10

4 45 10

5 45 10

6 45 10

7 45 10

8 45 10

9 45 10

10 45 10

TOTALS 100 0 0 0

CALF RAISES

SET SECONDS SUGGESTED GOAL VOLUME WEIGHT USED REPS DONE VOLUME
BETWEEN SETS REPS

1 45 10

2 45 10

3 45 10

4 45 10

5 45 10

6 45 10

7 45 10

8 45 10

9 45 10

10 45 10

TOTALS 100 0 0 0

BB OR DB LUNGES
SECONDS SUGGESTED
SET GOAL VOLUME WEIGHT USED REPS DONE VOLUME
BETWEEN SETS REPS

1 30 10

2 30 10

3 30 10

4 30 10

5 30 10

6 30 10

7 30 10

8 30 10

9 30 10

10 30 10

TOTALS 100 0 0 0
BB OR DB STRAIGHT LEG DEADLIFT

SET SECONDS SUGGESTED GOAL VOLUME WEIGHT USED REPS DONE VOLUME
BETWEEN SETS REPS

1 30 10

2 30 10

3 30 10

4 30 10

5 30 10

6 30 10

7 30 10

8 30 10

9 30 10

10 30 10

TOTALS 100 0 0 0

GOBLET SQUAT
1 30 10

2 30 10

3 30 10

4 30 10

5 30 10

6 30 10

7 30 10

8 30 10

9 30 10

10 30 10

TOTALS 100 0 0 0

LEG CURL
SECONDS SUGGESTED
SET GOAL VOLUME WEIGHT USED REPS DONE VOLUME
BETWEEN SETS REPS

1 30 10

2 30 10

3 30 10

4 30 10

5 30 10

6 30 10

7 30 10

8 30 10

9 30 10

10 30 10

TOTALS 100 0 0 0
STANDING OVERHEAD DB PRESS
SECONDS SUGGESTED
SET BETWEEN SETS REPS GOAL VOLUME WEIGHT USED REPS DONE VOLUME

1 45 10

2 45 10

3 45 10

4 45 10

5 45 10

6 45 10

7 45 10

8 45 10

9 45 10

10 45 10

TOTALS 100 0 0 0

LAT PULL DOWN

SET SECONDS SUGGESTED GOAL VOLUME WEIGHT USED REPS DONE VOLUME
BETWEEN SETS REPS

1 45 10

2 45 10

3 45 10

4 45 10

5 45 10

6 45 10

7 45 10

8 45 10

9 45 10

10 45 10

TOTALS 100 0 0 0

STRAIGHT ARM ROPE PULL DOWN


SECONDS SUGGESTED
SET GOAL VOLUME WEIGHT USED REPS DONE VOLUME
BETWEEN SETS REPS

1 30 10

2 30 10

3 30 10

4 30 10

5 30 10

6 30 10

7 30 10

8 30 10

9 30 10

10 30 10

TOTALS 100 0 0 0
ROPE FACE PULL

SET SECONDS SUGGESTED GOAL VOLUME WEIGHT USED REPS DONE VOLUME
BETWEEN SETS REPS

1 30 10

2 30 10

3 30 10

4 30 10

5 30 10

6 30 10

7 30 10

8 30 10

9 30 10

10 30 10

TOTALS 100 0 0 0

STANDING DUMBBELL LATERAL RAISES


1 30 10

2 30 10

3 30 10

4 30 10

5 30 10

6 30 10

7 30 10

8 30 10

9 30 10

10 30 10

TOTALS 100 0 0 0

HYPEREXTENSIONS
SECONDS SUGGESTED
SET GOAL VOLUME WEIGHT USED REPS DONE VOLUME
BETWEEN SETS REPS

1 30 10

2 30 10

3 30 10

4 30 10

5 30 10

6 30 10

7 30 10

8 30 10

9 30 10

10 30 10

TOTALS 100 0 0 0
DIPS
SECONDS SUGGESTED
SET BETWEEN SETS REPS GOAL VOLUME WEIGHT USED REPS DONE VOLUME

1 45 10

2 45 10

3 45 10

4 45 10

5 45 10

6 45 10

7 45 10

8 45 10

9 45 10

10 45 10

TOTALS 100 0 0 0

PREACHER CURL

SET SECONDS SUGGESTED GOAL VOLUME WEIGHT USED REPS DONE VOLUME
BETWEEN SETS REPS

1 45 10

2 45 10

3 45 10

4 45 10

5 45 10

6 45 10

7 45 10

8 45 10

9 45 10

10 45 10

TOTALS 100 0 0 0

ROPE TRICEP EXTENSION


SECONDS SUGGESTED
SET GOAL VOLUME WEIGHT USED REPS DONE VOLUME
BETWEEN SETS REPS

1 30 10

2 30 10

3 30 10

4 30 10

5 30 10

6 30 10

7 30 10

8 30 10

9 30 10

10 30 10

TOTALS 100 0 0 0
ROPE HAMMER CURL

SET SECONDS SUGGESTED GOAL VOLUME WEIGHT USED REPS DONE VOLUME
BETWEEN SETS REPS

1 30 10

2 30 10

3 30 10

4 30 10

5 30 10

6 30 10

7 30 10

8 30 10

9 30 10

10 30 10

TOTALS 100 0 0 0

INCLINE BICEP CURLS


1 30 10

2 30 10

3 30 10

4 30 10

5 30 10

6 30 10

7 30 10

8 30 10

9 30 10

10 30 10

TOTALS 100 0 0 0

INCLINE DB TRICEP EXTENSION


SECONDS SUGGESTED
SET GOAL VOLUME WEIGHT USED REPS DONE VOLUME
BETWEEN SETS REPS

1 30 10

2 30 10

3 30 10

4 30 10

5 30 10

6 30 10

7 30 10

8 30 10

9 30 10

10 30 10

TOTALS 100 0 0 0
FRONT SQUATS
SECONDS SUGGESTED
SET BETWEEN SETS REPS GOAL VOLUME WEIGHT USED REPS DONE VOLUME

1 45 10

2 45 10

3 45 10

4 45 10

5 45 10

6 45 10

7 45 10

8 45 10

9 45 10

10 45 10

TOTALS 100 0 0 0

DUMBBELL INCLINE PRESS

SET SECONDS SUGGESTED GOAL VOLUME WEIGHT USED REPS DONE VOLUME
BETWEEN SETS REPS

1 45 10

2 45 10

3 45 10

4 45 10

5 45 10

6 45 10

7 45 10

8 45 10

9 45 10

10 45 10

TOTALS 100 0 0 0

DEADLIFT/BLOCK PULLS
SECONDS SUGGESTED
SET GOAL VOLUME WEIGHT USED REPS DONE VOLUME
BETWEEN SETS REPS

1 45 10

2 45 10

3 45 10

4 45 10

5 45 10

6 45 10

7 45 10

8 45 10

9 45 10

10 45 10

TOTALS 100 0 0 0
STANDING BARBELL CURL

SET SECONDS SUGGESTED GOAL VOLUME WEIGHT USED REPS DONE VOLUME
BETWEEN SETS REPS

1 30 10

2 30 10

3 30 10

4 30 10

5 30 10

6 30 10

7 30 10

8 30 10

9 30 10

10 30 10

TOTALS 100 0 0 0

KNEELING CABLE CRUNCH


1 30 10

2 30 10

3 30 10

4 30 10

5 30 10

6 30 10

7 30 10

8 30 10

9 30 10

10 30 10

TOTALS 100 0 0 0

PLANK
SECONDS SUGGESTED
SET GOAL VOLUME WEIGHT USED REPS DONE VOLUME
BETWEEN SETS REPS

1 30 10 BW BW N/A

2 30 10 BW BW N/A

3 30 10 BW BW N/A

4 30 10 BW BW N/A

5 30 10 BW BW N/A

6 30 10 BW BW N/A

7 30 10 BW BW N/A

8 30 10 BW BW N/A

9 30 10 BW BW N/A

10 30 10 BW BW N/A

TOTALS 100 BW 0 N/A

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