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Workout Program Summary 2024-02-03

This document outlines a workout program tailored to the recipient's goals, weight, and height. The program consists of strength and circuit training exercises divided into weekly routines. Instructions emphasize proper form and stopping if pain occurs. The sample week 1 program includes chest, back, shoulder, arm, core, and leg exercises with sets, reps, and rest periods specified for each.

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zybriel.benal.jhs
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
88 views

Workout Program Summary 2024-02-03

This document outlines a workout program tailored to the recipient's goals, weight, and height. The program consists of strength and circuit training exercises divided into weekly routines. Instructions emphasize proper form and stopping if pain occurs. The sample week 1 program includes chest, back, shoulder, arm, core, and leg exercises with sets, reps, and rest periods specified for each.

Uploaded by

zybriel.benal.jhs
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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My Workout Program

Welcome to your workout program!

This program has been created based on your weight, height and goals.

It's a powerful program that, when followed consistently, can bring amazing results!

Before you get started, it's important to note a few things:

Use the videos in the workouts to guide you.


Try to complete the reps/sets for each exercise before moving onto the next one.
Complete the exercises in the order they appear.
Focus on good form, even if that means you cannot complete the reps/sets.
If you are unable to do a workout due to injury or you want to swap a home/gym workout, you can update your program at any time by using the 'refresh' button.
If you experience any pain, stop the workout immediately and seek medical advice.

Week 1 > Day 1

Exercise Sets/Rounds Time • Rest

Dumbbell Bench Press 10/10/10 N/A • N/A


Chest Normal Set

Dumbbell Fly 12/12/12 N/A • N/A


Chest Normal Set

Plyo Push Up 12/12/12 N/A • N/A


Chest , Circuit Push Normal Set

Barbell Shoulder Press 10/10/10 N/A • N/A


Shoulders Normal Set

Facepull 12/12/12 N/A • N/A


Shoulders Normal Set

Dumbbell Lateral Raise 12/12/12 N/A • N/A


Shoulders Normal Set

Tricep Pulldown (Rope) 12/12/12 N/A • N/A


Triceps Normal Set

Tricep Pushdown (Bar) 12/12/12 N/A • N/A


Triceps Normal Set

Leg Lowers 12/12/12 N/A • N/A


Core Abdominals Normal Set

C Crunch 12/12/12 N/A • N/A


Core Abdominals Normal Set

Week 1 > Day 2

Exercise Sets/Rounds Time • Rest

Barbell Bent Over Row 10/10/10 N/A • N/A


Back Normal Set

Rack Pull 10/10/10 N/A • N/A


Back Normal Set

Underhand Lat Pulldown 12/12/12 N/A • N/A


Back Normal Set

V Bar Pulldown 12/12/12 N/A • N/A


Back Normal Set

Dumbbell Upright Row 10/10/10 N/A • N/A


Trapezius Normal Set

Barbell Bicep Curl 12/12/12 N/A • N/A


Biceps Normal Set

Preacher Curls 12/12/12 N/A • N/A


Biceps Normal Set

Toe Touches 12/12/12 N/A • N/A


Core Abdominals Normal Set

C Crunch 12/12/12 N/A • N/A


Core Abdominals Normal Set

Week 1 > Day 3

Exercise Sets/Rounds Time • Rest

Hack Squat Machine 10/10/10 N/A • N/A


Quadriceps Normal Set

Gladiolus Feb 3, 2024 1:06 PM Page 1 / 4


Bulgarian Split Squat (Quad Focused) 10/10/10 N/A • N/A
Quadriceps Normal Set

Sumo Deadlift 10/10/10 N/A • N/A


Hamstrings Normal Set

Leg Curl Machine 10/10/10 N/A • N/A


Hamstrings Normal Set

Seated Single Leg Dumbbell Calf Raise 12/12/12 N/A • N/A


Calves Normal Set

Mountain Climbers 3 sets 1 min • 30 sec


Core Abdominals Normal Set

Week 2 > Day 1

Exercise Sets/Rounds Time • Rest

Dumbbell Bench Press 10/10/10 N/A • N/A


Chest Normal Set

Dumbbell Fly 12/12/12 N/A • N/A


Chest Normal Set

Plyo Push Up 12/12/12 N/A • N/A


Chest , Circuit Push Normal Set

Barbell Shoulder Press 10/10/10 N/A • N/A


Shoulders Normal Set

Facepull 12/12/12 N/A • N/A


Shoulders Normal Set

Dumbbell Lateral Raise 12/12/12 N/A • N/A


Shoulders Normal Set

Tricep Pulldown (Rope) 12/12/12 N/A • N/A


Triceps Normal Set

Tricep Pushdown (Bar) 12/12/12 N/A • N/A


Triceps Normal Set

Leg Lowers 12/12/12 N/A • N/A


Core Abdominals Normal Set

C Crunch 12/12/12 N/A • N/A


Core Abdominals Normal Set

Week 2 > Day 2

Exercise Sets/Rounds Time • Rest

Barbell Bent Over Row 10/10/10 N/A • N/A


Back Normal Set

Rack Pull 10/10/10 N/A • N/A


Back Normal Set

Underhand Lat Pulldown 12/12/12 N/A • N/A


Back Normal Set

V Bar Pulldown 12/12/12 N/A • N/A


Back Normal Set

Dumbbell Upright Row 10/10/10 N/A • N/A


Trapezius Normal Set

Barbell Bicep Curl 12/12/12 N/A • N/A


Biceps Normal Set

Preacher Curls 12/12/12 N/A • N/A


Biceps Normal Set

Toe Touches 12/12/12 N/A • N/A


Core Abdominals Normal Set

C Crunch 12/12/12 N/A • N/A


Core Abdominals Normal Set

Week 2 > Day 3

Exercise Sets/Rounds Time • Rest

Hack Squat Machine 10/10/10 N/A • N/A


Quadriceps Normal Set

Bulgarian Split Squat (Quad Focused) 10/10/10 N/A • N/A


Quadriceps Normal Set

Sumo Deadlift 10/10/10 N/A • N/A


Hamstrings Normal Set

Gladiolus Feb 3, 2024 1:06 PM Page 2 / 4


Leg Curl Machine 10/10/10 N/A • N/A
Hamstrings Normal Set

Seated Single Leg Dumbbell Calf Raise 12/12/12 N/A • N/A


Calves Normal Set

Mountain Climbers 3 sets 1 min • 30 sec


Core Abdominals Normal Set

Week 3 > Day 1

Exercise Sets/Rounds Time • Rest

Dumbbell Bench Press 10/10/10 N/A • N/A


Chest Normal Set

Dumbbell Fly 12/12/12 N/A • N/A


Chest Normal Set

Plyo Push Up 12/12/12 N/A • N/A


Chest , Circuit Push Normal Set

Barbell Shoulder Press 10/10/10 N/A • N/A


Shoulders Normal Set

Facepull 12/12/12 N/A • N/A


Shoulders Normal Set

Dumbbell Lateral Raise 12/12/12 N/A • N/A


Shoulders Normal Set

Tricep Pulldown (Rope) 12/12/12 N/A • N/A


Triceps Normal Set

Tricep Pushdown (Bar) 12/12/12 N/A • N/A


Triceps Normal Set

Leg Lowers 12/12/12 N/A • N/A


Core Abdominals Normal Set

C Crunch 12/12/12 N/A • N/A


Core Abdominals Normal Set

Week 3 > Day 2

Exercise Sets/Rounds Time • Rest

Barbell Bent Over Row 10/10/10 N/A • N/A


Back Normal Set

Rack Pull 10/10/10 N/A • N/A


Back Normal Set

Underhand Lat Pulldown 12/12/12 N/A • N/A


Back Normal Set

V Bar Pulldown 12/12/12 N/A • N/A


Back Normal Set

Dumbbell Upright Row 10/10/10 N/A • N/A


Trapezius Normal Set

Barbell Bicep Curl 12/12/12 N/A • N/A


Biceps Normal Set

Preacher Curls 12/12/12 N/A • N/A


Biceps Normal Set

Toe Touches 12/12/12 N/A • N/A


Core Abdominals Normal Set

C Crunch 12/12/12 N/A • N/A


Core Abdominals Normal Set

Week 3 > Day 3

Exercise Sets/Rounds Time • Rest

Hack Squat Machine 10/10/10 N/A • N/A


Quadriceps Normal Set

Bulgarian Split Squat (Quad Focused) 10/10/10 N/A • N/A


Quadriceps Normal Set

Sumo Deadlift 10/10/10 N/A • N/A


Hamstrings Normal Set

Leg Curl Machine 10/10/10 N/A • N/A


Hamstrings Normal Set

Seated Single Leg Dumbbell Calf Raise 12/12/12 N/A • N/A


Calves Normal Set

Gladiolus Feb 3, 2024 1:06 PM Page 3 / 4


Mountain Climbers 3 sets 1 min • 30 sec
Core Abdominals Normal Set

Week 4 > Day 1

Exercise Sets/Rounds Time • Rest

Dumbbell Bench Press 10/10/10 N/A • N/A


Chest Normal Set

Dumbbell Fly 12/12/12 N/A • N/A


Chest Normal Set

Plyo Push Up 12/12/12 N/A • N/A


Chest , Circuit Push Normal Set

Barbell Shoulder Press 10/10/10 N/A • N/A


Shoulders Normal Set

Facepull 12/12/12 N/A • N/A


Shoulders Normal Set

Dumbbell Lateral Raise 12/12/12 N/A • N/A


Shoulders Normal Set

Tricep Pulldown (Rope) 12/12/12 N/A • N/A


Triceps Normal Set

Tricep Pushdown (Bar) 12/12/12 N/A • N/A


Triceps Normal Set

Leg Lowers 12/12/12 N/A • N/A


Core Abdominals Normal Set

C Crunch 12/12/12 N/A • N/A


Core Abdominals Normal Set

Week 4 > Day 2

Exercise Sets/Rounds Time • Rest

Barbell Bent Over Row 10/10/10 N/A • N/A


Back Normal Set

Rack Pull 10/10/10 N/A • N/A


Back Normal Set

Underhand Lat Pulldown 12/12/12 N/A • N/A


Back Normal Set

V Bar Pulldown 12/12/12 N/A • N/A


Back Normal Set

Dumbbell Upright Row 10/10/10 N/A • N/A


Trapezius Normal Set

Barbell Bicep Curl 12/12/12 N/A • N/A


Biceps Normal Set

Preacher Curls 12/12/12 N/A • N/A


Biceps Normal Set

Toe Touches 12/12/12 N/A • N/A


Core Abdominals Normal Set

C Crunch 12/12/12 N/A • N/A


Core Abdominals Normal Set

Week 4 > Day 3

Exercise Sets/Rounds Time • Rest

Hack Squat Machine 10/10/10 N/A • N/A


Quadriceps Normal Set

Bulgarian Split Squat (Quad Focused) 10/10/10 N/A • N/A


Quadriceps Normal Set

Sumo Deadlift 10/10/10 N/A • N/A


Hamstrings Normal Set

Leg Curl Machine 10/10/10 N/A • N/A


Hamstrings Normal Set

Seated Single Leg Dumbbell Calf Raise 12/12/12 N/A • N/A


Calves Normal Set

Mountain Climbers 3 sets 1 min • 30 sec


Core Abdominals Normal Set

Gladiolus Feb 3, 2024 1:06 PM Page 4 / 4

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