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    Venus Index Workout Cycle 1

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    silvof
    The document outlines a 3-week Venus Index workout program. Week 1 consists of 3 days of full-body exercises like push ups, lunges, and planks done in circuits with 10 reps per set and 60 seconds of rest between sets. Week 2 increases the intensity with exercises done in supersets and circuits with 1 set per exercise. Week 3 further increases difficulty with additional compound exercises in circuits and supersets.

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

    Venus Index Workout Cycle 1

    Uploaded by

    silvof
    202 views12 pages
    The document outlines a 3-week Venus Index workout program. Week 1 consists of 3 days of full-body exercises like push ups, lunges, and planks done in circuits with 10 reps per set and 60 seconds of rest between sets. Week 2 increases the intensity with exercises done in supersets and circuits with 1 set per exercise. Week 3 further increases difficulty with additional compound exercises in circuits and supersets.

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    Venus Index workout 01

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    The document outlines a 3-week Venus Index workout program. Week 1 consists of 3 days of full-body exercises like push ups, lunges, and planks done in circuits with 10 reps per set and 60 seconds of rest between sets. Week 2 increases the intensity with exercises done in supersets and circuits with 1 set per exercise. Week 3 further increases difficulty with additional compound exercises in circuits and supersets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    202 views12 pages

    Venus Index Workout Cycle 1

    Uploaded by

    silvof
    The document outlines a 3-week Venus Index workout program. Week 1 consists of 3 days of full-body exercises like push ups, lunges, and planks done in circuits with 10 reps per set and 60 seconds of rest between sets. Week 2 increases the intensity with exercises done in supersets and circuits with 1 set per exercise. Week 3 further increases difficulty with additional compound exercises in circuits and supersets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    Venus Index Workout Week 1

    Days 1 & 2

    Week 1 Day 1
    Exercise Sets Reps Rest (Secs)
    Push Ups 3 10 60
    Curtsy Lunge 3 10 60
    Step Up and Press 3 10 60
    Dips 3 10 60
    Bowler Squat 3 10 60
    Plank 3 60 seconds 60
    one arm dumbbell row 3 10 60
    T-Bend 3 10 60
    Squat and Lateral Raise 3 10 60

    Week 1 Day 2
    Exercise Sets Reps Rest (Secs)
    Curtsy Lunge 3 10 60
    Step Up and Press 3 10 60
    Double Raise 3 10 60
    T-Bend 3 10 60
    Squat and Lateral Raise 3 10 60
    one arm dumbbell row 3 10 60
    Dumbbell Squat 3 10 60
    Side Plank 3 30 seconds per side 60
    Dips 3 10 60
    Venus Index Workout Week 1
    Day 3

    Week 1 Day 3
    Exercise Sets Reps Rest (Secs)
    T-bend 3 10 60
    Dips 3 10 60
    Curtsy Lunge 3 10 60
    Step Up and Press 3 10 60
    Double Raise 3 10 60
    Stiff Leg Deadlift 3 10 60
    Side Plank 3 30 seconds per side 60
    Dumbbell Row & Kickback 3 10 60
    Dumbbell Squat 3 10 60
    Venus Index Workout Week 2
    Day 1
    Week 2 Day 1
    Rest
    Exercise Sets Reps (Secs)
    Push Ups 1 10 60
    Bent Dumbbell Row 1 10 60
    Upright Row 1 10 60
    Push Ups 1 10 60
    Bent Dumbbell Row 1 10 60
    Upright Row 1 10 60
    Push Ups 1 10 60
    Bent Dumbbell Row 1 10 60
    Upright Row 1 10 60
    Reverse Lunges 1 10 60
    Stiff Leg Deadlift 1 10 60
    Bulgarian Split Squat 1 10 60
    Reverse Lunges 1 10 60
    Stiff Leg Deadlift 1 10 60
    Bulgarian Split Squat 1 10 60
    Reverse Lunges 1 10 60
    Stiff Leg Deadlift 1 10 60
    Bulgarian Split Squat 1 10 60
    Planks 1 60 seconds 60
    Stability Ball Roll Out 1 10 60
    Squat and Press 1 10 60
    Planks 1 60 seconds 60
    Stability Ball Roll Out 1 10 60
    Squat and Press 1 10 60
    Planks 1 60 seconds 60
    Stability Ball Roll Out 1 10 60
    Squat and Press 1 10 60
    Venus Index Workout Week 2
    Day 2
    Week 2 Day 2
    Rest
    Exercise Sets Reps (Secs)
    Dumbbell Squat 1 10 60
    Reverse Lunges 1 10 60
    Stiff Leg Deadlift 1 10 60
    Dumbbell Squat 1 10 60
    Reverse Lunges 1 10 60
    Stiff Leg Deadlift 1 10 60
    Dumbbell Squat 1 10 60
    Reverse Lunges 1 10 60
    Stiff Leg Deadlift 1 10 60
    Step Up and Press 1 10 60
    Planks 1 60 seconds 60
    Stability Ball Roll Outs 1 10 60
    Step Up and Press 1 10 60
    Planks 1 60 seconds 60
    Stability Ball Roll Outs 1 10 60
    Step Up and Press 1 10 60
    Planks 1 60 seconds 60
    Stability Ball Roll Outs 1 10 60
    Curl and Press 1 10 60
    Push Ups 1 10 60
    Bent Dumbbell Row 1 10 60
    Curl and Press 1 10 60
    Push Ups 1 10 60
    Bent Dumbbell Row 1 10 60
    Curl and Press 1 10 60
    Push Ups 1 10 60
    Bent Dumbbell Row 1 10 60
    Venus Index Workout Week 2
    Day 3
    Week 2 Day 3
    Rest
    Exercise Sets Reps (Secs)
    T-Bend 1 10 60
    Step Up and Press 1 10 60
    Planks 1 60 seconds 60
    T-Bend 1 10 60
    Step Up and Press 1 10 60
    Planks 1 60 seconds 60
    T-Bend 1 10 60
    Step Up and Press 1 10 60
    Planks 1 60 seconds 60
    One Arm Dumbbell Row 1 10 60
    Curl and Press 1 10 60
    Push Ups 1 10 60
    One Arm Dumbbell Row 1 10 60
    Curl and Press 1 10 60
    Push Ups 1 10 60
    One Arm Dumbbell Row 1 10 60
    Curl and Press 1 10 60
    Push Ups 1 10 60
    Curtsy Lunge 1 10 60
    Dumbbell Squat 1 10 60
    Reverse Lunges 1 10 60
    Curtsy Lunge 1 10 60
    Dumbbell Squat 1 10 60
    Reverse Lunges 1 10 60
    Curtsy Lunge 1 10 60
    Dumbbell Squat 1 10 60
    Reverse Lunges 1 10 60
    Venus Index Workout Week 3
    Day 1
    Week 3 Day 1

    Exercise Sets Reps Rest (Secs)


    Push Ups 1 10 60
    Bulgarian Split Squat 1 10 60
    Stability Ball Curl Up 1 10 60
    Push Ups 1 10 60
    Bulgarian Split Squat 1 10 60
    Stability Ball Curl Up 1 10 60
    Push Ups 1 10 60
    Bulgarian Split Squat 1 10 60
    Stability Ball Curl Up 1 10 60
    Dumbbell Row & Kickback 1 10 60
    Bowler Squat 1 10 60
    Reverse Lunge and Press 1 10 60
    Dumbbell Row & Kickback 1 10 60
    Bowler Squat 1 10 60
    Reverse Lunge and Press 1 10 60
    Dumbbell Row & Kickback 1 10 60
    Bowler Squat 1 10 60
    Reverse Lunge and Press 1 10 60
    Curl and Press 1 10 60
    T-Bend 1 10 60
    Stability Ball Roll Out 1 10 60
    Curl and PRess 1 10 60
    T-Bend 1 10 60
    Stability Ball Roll Out 1 10 60
    Curl and Press 1 10 60
    T-Bend 1 10 60
    Stability Ball Roll Out 1 10 60
    Venus Index Workout Week 3
    Day 2
    Week 3 Day 2
    Rest
    Exercise Sets Reps (Secs)
    T-Bend 1 10 60
    Dumbbell Row & Kickback 1 10 60
    Bulgarian Split Squat 1 10 60
    T-bend 1 10 60
    Dumbbell Row & Kickback 1 10 60
    Bulgarian Split Squat 1 10 60
    T-bend 1 10 60
    Dumbbell Row & Kickback 1 10 60
    Bulgarian Split Squat 1 10 60
    Reverse Lunge and Press 1 10 60
    Dips 1 10 60
    Stiff Leg Deadlift 1 10 60
    Reverse Lunge and Press 1 10 60
    Dips 1 10 60
    Stiff Leg Deadlift 1 10 60
    Reverse Lunge and Press 1 10 60
    Dips 1 10 60
    Stiff Leg Deadlift 1 10 60
    Stability Ball Curl Up 1 10 60
    Curl and Press 1 10 60
    Bowler Squat 1 10 60
    Stability Ball Curl Up 1 10 60
    Curl and Press 1 10 60
    Bowler Squat 1 10 60
    Stability Ball Curl Up 1 10 60
    Curl and Press 1 10 60
    Bowler Squat 1 10 60
    Venus Index Workout Week 3
    Day 3
    Week 3 Day 3
    Rest
    Exercise Sets Reps (Secs)
    Bowler Squat 1 10 60
    Stability Ball Curl Up 1 10 60
    Dips 1 10 60
    Bowler Squat 1 10 60
    Stability Ball Curl Up 1 10 60
    Dips 1 10 60
    Bowler Squat 1 10 60
    Stability Ball Curl Up 1 10 60
    Dips 1 10 60
    Stiff Leg Deadlift 1 10 60
    Plank 1 10 60
    Curl and Press 1 10 60
    Stiff Leg Deadlift 1 10 60
    Plank 1 10 60
    Curl and Press 1 10 60
    Stiff Leg Deadlift 1 10 60
    Plank 1 10 60
    Curl and Press 1 10 60
    One-Leg Get Ups 1 10 60
    T-bend 1 10 60
    One Arm Dumbbell Row 1 10 60
    One-Leg Get Ups 1 10 60
    T-bend 1 10 60
    One Arm Dumbbell Row 1 10 60
    One-Leg Get Ups 1 10 60
    T-bend 1 10 60
    One Arm Dumbbell Row 1 10 60
    Venus Index Workout Week 4
    Day 1
    Week 4 Day 1
    Rest
    Exercise Sets Reps (Secs)
    Push Ups 1 10 60
    Curtsy Lunge 1 10 60
    Step Up and Press 1 10 60
    Bent Dumbbell Row 1 10 60
    Dumbbell Squat 1 10 60
    Stability Ball Roll Out 1 10 60
    Double Raise 1 10 60
    Bulgarian Split Squat 1 10 60
    Plank 1 60 seconds 60
    Push Ups 1 10 60
    Curtsy Lunge 1 10 60
    Step Up and Press 1 10 60
    Bent Dumbbell Row 1 10 60
    Dumbbell Squat 1 10 60
    Stability Ball Roll Out 1 10 60
    Double Raise 1 10 60
    Bulgarian Split Squat 1 10 60
    Plank 1 60 seconds 60
    Push Ups 1 10 60
    Curtsy Lunge 1 10 60
    Step Up and Press 1 10 60
    Bent Dumbbell Row 1 10 60
    Dumbbell Squat 1 10 60
    Stability Ball Roll Out 1 10 60
    Double Raise 1 10 60
    Bulgarian Split Squat 1 10 60
    Plank 1 60 seconds 60
    Venus Index Workout Week 4
    Day 2
    Week 4 Day 2
    Rest
    Exercise Sets Reps (Secs)
    Curtsy Lunge 1 10 60
    Stability Ball Roll Out 1 10 60
    Dips 1 10 60
    Bulgarian Split Squat 1 10 60
    Side Plank 1 30 seconds per side 60
    Bent Dumbbell Row 1 10 60
    Bowler Squat 1 10 60
    Step Up and Press 1 10 60
    Double Raise 1 10 60
    Curtsy Lunge 1 10 60
    Stability Ball Roll Out 1 10 60
    Dips 1 10 60
    Bulgarian Split Squat 1 10 60
    Side Plank 1 30 seconds per side 60
    Bent Dumbbell Row 1 10 60
    Bowler Squat 1 10 60
    Step Up and Press 1 10 60
    Double Raise 1 10 60
    Curtsy Lunge 1 10 60
    Stability Ball Roll Out 1 10 60
    Dips 1 10 60
    Bulgarian Split Squat 1 10 60
    Side Plank 1 30 seconds per side 60
    Bent Dumbbell Row 1 10 60
    Bowler Squat 1 10 60
    Step Up and Press 1 10 60
    Double Raise 1 10 60
    Venus Index Workout Week 4
    Day 3
    Week 4 Day 3
    Rest
    Exercise Sets Reps (Secs)
    Squat and Press 1 10 60
    Dips 1 10 60
    Curtsy Lunge 1 10 60
    Side Plank 1 30 seconds per side 60
    Double Raise 1 10 60
    Bulgarian Split Squat 1 10 60
    Stability Ball Roll Out 1 10 60
    One Arm Dumbbell Press 1 10 60
    Stiff Leg Deadlift 1 10 60
    Squat and Press 1 10 60
    Dips 1 10 60
    Curtsy Lunge 1 10 60
    Side Plank 1 30 seconds per side 60
    Double Raise 1 10 60
    Bulgarian Split Squat 1 10 60
    Stability Ball Roll Out 1 10 60
    One Arm Dumbbell Press 1 10 60
    Stiff Leg Deadlift 1 10 60
    Squat and Press 1 10 60
    Dips 1 10 60
    Curtsy Lunge 1 10 60
    Side Plank 1 30 seconds per side 60
    Double Raise 1 10 60
    Bulgarian Split Squat 1 10 60
    Stability Ball Roll Out 1 10 60
    One Arm Dumbbell Press 1 10 60
    Stiff Leg Deadlift 1 10 60

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