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    STRONG - Phase 1 - Acc 1

    Uploaded by

    Minh Triều

    Copyright:

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

    STRONG - Phase 1 - Acc 1

    Uploaded by

    Minh Triều
    117 views6 pages

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    117 views6 pages

    STRONG - Phase 1 - Acc 1

    Uploaded by

    Minh Triều

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 6

    000000000000CLEAN HEALTH FITNESS INSTITUTE WEEKLY TRAINING OVERVIEW - CORRECTIVE GBC

    TO TRACK & SAVE YOUR WEIGHTS EACH WEEK, CLICK 'FILE', THEN 'MAKE A COPY'

    CLICK THE WORKOUT NAMES BELOW TO ACCESS THE VIDEO EXERCISE PLAYLISTS

    DAY WORKOUT

    MONDAY Lower 1

    TUESDAY Upper 1

    WEDNESDAY

    THURSDAY Lower 2

    FRIDAY Upper 2

    SATURDAY Lower 3

    SUNDAY

    000000000000Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved


    000000000000CLEAN HEALTH FITNESS INSTITUTE - PROGRAM TYPE: CORRECTIVE GBC

    CLICK HERE TO VIEW THE VIDEO EXERCISE PLAYLIST FOR THIS WORKOUT
    A1) Low Bar Squats
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 4 8,6,6,4 100 3010
    2 4 8,6,6,4 100 3010
    3 4 8,6,6,4 100 3010

    A2) Lying Leg Curl


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 4 8,6,6,4 100 3010
    2 4 8,6,6,4 100 3010
    3 4 8,6,6,4 100 3010

    B1) DB Front Foot Elevated Split Squats


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 8-10 Each Leg 75 3010
    2 3 8-10 Each Leg 75 3010
    3 3 8-10 Each Leg 75 3010

    B2) 45* Back Extensions - DB on Chest


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 8-10 75 2012
    2 3 8-10 75 2012
    3 3 8-10 75 2012

    C) Hip Thrust - Constant Tension


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 8-10 120 2012
    2 3 8-10 120 2012
    3 3 8-10 120 2012

    000000000000Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved


    000000000000CLEAN HEALTH FITNESS INSTITUTE - PROGRAM TYPE: CORRECTIVE GBC

    CLICK HERE TO VIEW THE VIDEO EXERCISE PLAYLIST FOR THIS WORKOUT
    A1) DB Bench Press - Neutral
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 4 7-9 100 3010
    2 4 7-9 100 3010
    3 4 7-9 100 3010

    A2) Pull Ups - Neutral - Slow Eccentrics


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 4 6-8 100 5010
    2 4 6-8 100 5010
    3 4 6-8 100 5010

    B1) 65* DB Arnold Press


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 8-10 75 3010
    2 3 8-10 75 3010
    3 3 8-10 75 3010

    B2) 30* Prone DB Rows - Neutral


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 8-10 75 2012
    2 3 8-10 75 2012
    3 3 8-10 75 2012

    C1) 65* Incline DB Hammer Curls


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 10-12 45 3010
    2 3 10-12 45 3010
    3 3 10-12 45 3010

    C2) Lying DB Triceps Extensions


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 10-12 45 3010
    2 3 10-12 45 3010
    3 3 10-12 45 3010

    D) Side Planks
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 60 Seconds Each Side 60 2012
    2 3 60 Seconds Each Side 60 2012
    3 3 60 Seconds Each Side 60 2012

    000000000000Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved


    000000000000CLEAN HEALTH FITNESS INSTITUTE - PROGRAM TYPE: CORRECTIVE GBC

    CLICK HERE TO VIEW THE VIDEO EXERCISE PLAYLIST FOR THIS WORKOUT
    A1) BB Deficit Deadlift
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 4 8,6,6,4 100 3010
    2 4 8,6,6,4 100 3010
    3 4 8,6,6,4 100 3010

    A2) DB Back Foot Elevated Split Squats


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 4 8,6,6,4 Each Leg 100 3010
    2 4 8,6,6,4 Each Leg 100 3010
    3 4 8,6,6,4 Each Leg 100 3010

    B) Hack Squats
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 8-10 75 3010
    2 3 8-10 75 3010
    3 3 8-10 75 3010

    C1) BB Kas Glute Bridge


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 8-10 75 2011
    2 3 8-10 75 2011
    3 3 8-10 75 2011

    C2) Leg Press - Feet Low


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 12 75 2010
    2 3 12 75 2010
    3 3 12 75 2010

    000000000000Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved


    000000000000CLEAN HEALTH FITNESS INSTITUTE - PROGRAM TYPE: CORRECTIVE GBC

    CLICK HERE TO VIEW THE VIDEO EXERCISE PLAYLIST FOR THIS WORKOUT
    A1) Seated BB Overhead Press
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 4 7-9 100 3010
    2 4 7-9 100 3010
    3 4 7-9 100 3010

    A2) Pull Ups - Neutral (Banded If Needed)


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 4 MAX 100 2010
    2 4 MAX 100 2010
    3 4 MAX 100 2010

    B1) BB Bench Press - Close Grip


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 8-10 75 3010
    2 3 8-10 75 3010
    3 3 8-10 75 3010

    B2) Seated Row - Mid-Pronated


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 8-10 75 2012
    2 3 8-10 75 2012
    3 3 8-10 75 2012

    C1) Cable Flyes


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 10-12 45 3010
    2 3 10-12 45 3010
    3 3 10-12 45 3010

    C2) Face Pulls - Rope


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 10-12 45 3010
    2 3 10-12 45 3010
    3 3 10-12 45 3010

    D) Cable Crunches
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 10-12 45 3010
    2 3 10-12 45 3010
    3 3 10-12 45 3010

    000000000000Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved


    000000000000CLEAN HEALTH FITNESS INSTITUTE - PROGRAM TYPE: CORRECTIVE GBC

    CLICK HERE TO VIEW THE VIDEO EXERCISE PLAYLIST FOR THIS WORKOUT
    A1) High Bar Squats - Small Heel Elevation
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 4 8,6,6,4 100 3010
    2 4 8,6,6,4 100 3010
    3 4 8,6,6,4 100 3010

    A2) Single Lying Leg Curl


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 4 8,6,6,4 Each Leg 100 3010
    2 4 8,6,6,4 Each Leg 100 3010
    3 4 8,6,6,4 Each Leg 100 3010

    B) BB Romanian Deadlifts
    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 8-10 75 3010
    2 3 8-10 75 3010
    3 3 8-10 75 3010

    C1) High Box Step Ups


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 8-10 Each Leg 60 4010
    2 3 8-10 Each Leg 60 4010
    3 3 8-10 Each Leg 60 4010

    C2) One Leg DB Hip Thrust - 1 & 1/4 Reps


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 8-10 Each Leg 60 2010
    2 3 8-10 Each Leg 60 2010
    3 3 8-10 Each Leg 60 2010

    D) Reverse Crunches - Slow Eccentrics


    Week Sets Reps Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
    1 3 8-10 60 4010
    2 3 8-10 60 4010
    3 3 8-10 60 4010

    000000000000Copyright CHFI IP Holdings Pty Ltd, 2008-2017, All Rights Reserved

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