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  • Phase 3 - First Week Day Exercise Se Ts Rep S Rest Rep Speed Instructi Ons Reps Monday

    Transféré par

    PedrosCristina
    11 vues3 pages
    phase3

    Titre original

    Phase-3

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    phase3

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    © All Rights Reserved
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    11 vues3 pages

    Phase 3 - First Week Day Exercise Se Ts Rep S Rest Rep Speed Instructi Ons Reps Monday

    Transféré par

    PedrosCristina
    phase3

    Droits d'auteur :

    © All Rights Reserved
    Téléchargez comme DOCX, PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    sur 3

    Phase 3 - First Week

    Day Exercise Se Rep Rest Rep Instructi Reps


    ts s Speed ons
    Monday Vertical Leg 2 failur 10 normal
    Raise e sec
    Swiss Ball 2 failur 10 normal
    Crunch e sec
    Abdominal Air 2 failur 10 normal
    Bike e sec
    Plank With Arm 2 failur 10 normal alternatin
    Raise e sec g arms
    Dumbell Side 2 failur 10 normal each side
    Bends e sec
    Side Plank 2 failur 10 normal each side
    e sec
    Vacuum 3 40 20 standing
    sec sec
    Wed Vertical Leg 2 failur 10 normal
    Raise e sec
    Swiss Ball 2 failur 10 normal
    Crunch e sec
    Abdominal Air 2 failur 10 normal
    Bike e sec
    Plank With Arm 2 failur 10 normal alternatin
    Raise e sec g arms
    Dumbell Side 2 failur 10 normal each side
    Bends e sec
    Side Plank 2 failur 10 normal each side
    e sec
    Vacuum 3 40 20 standing
    sec sec
    Friday Vertical Leg 2 failur 10 normal
    Raise e sec
    Swiss Ball 2 failur 10 normal
    Crunch e sec
    Abdominal Air 2 failur 10 normal
    Bike e sec
    Plank With Arm 2 failur 10 normal alternatin
    Raise e sec g arms
    Dumbell Side 2 failur 10 normal each side
    Bends e sec
    Side Plank 2 failur 10 normal each side
    e sec
    Vacuum 3 40 20 standing
    sec sec
    Phase 3 - Second Week
    Day Exercise Se Rep Rest Rep Instructi
    ts s Speed ons
    Monday Vertical Leg 3 failur 10 normal
    Raise e sec
    Swiss Ball 3 failur 10 normal
    Crunch e sec
    Abdominal Air 3 failur 10 normal
    Bike e sec
    Plank With Arm 3 failur 10 normal alternatin
    Raise e sec g arms
    Dumbell Side 3 failur 10 normal each side
    Bends e sec
    Side Plank 3 failur 10 normal each side
    e sec
    Vacuum 3 50 20 standing
    sec sec
    Wednes Vertical Leg 3 failur 10 normal
    day Raise e sec
    Swiss Ball 3 failur 10 normal
    Crunch e sec
    Abdominal Air 3 failur 10 normal
    Bike e sec
    Plank With Arm 3 failur 10 normal alternatin
    Raise e sec g arms
    Dumbell Side 3 failur 10 normal each side
    Bends e sec
    Side Plank 3 failur 10 normal each side
    e sec
    Vacuum 3 50 20 standing
    sec sec
    Friday Vertical Leg 3 failur 10 normal
    Raise e sec
    Swiss Ball 3 failur 10 normal
    Crunch e sec
    Abdominal Air 3 failur 10 normal
    Bike e sec
    Plank With Arm 3 failur 10 normal alternatin
    Raise e sec g arms
    Dumbell Side 3 failur 10 normal each side
    Bends e sec
    Side Plank 3 failur 10 normal each side
    e sec
    Vacuum 3 50 10 standing
    sec sec
    Phase 3 - Third Week
    Day Exercise Se Rep Rest Rep Instructi Reps
    ts s Speed ons
    Monday Vertical Leg 3 failur 10 normal
    Raise e sec
    Swiss Ball 3 failur 10 normal
    Crunch e sec
    Abdominal Air 3 failur 10 normal
    Bike e sec
    Plank With Arm 3 failur 10 normal alternatin
    Raise e sec g arms
    Dumbell Side 3 failur 10 normal each side
    Bends e sec
    Side Plank 3 failur 10 normal each side
    e sec
    Vacuum 3 50 10 standing
    sec sec
    Wednes Vertical Leg 3 failur 10 normal
    day Raise e sec
    Swiss Ball 3 failur 10 normal
    Crunch e sec
    Abdominal Air 3 failur 10 normal
    Bike e sec
    Plank With Arm 3 failur 10 normal alternatin
    Raise e sec g arms
    Dumbell Side 3 failur 10 normal each side
    Bends e sec
    Side Plank 3 failur 10 normal each side
    e sec
    Vacuum 3 60 20 standing
    sec sec
    Friday Vertical Leg 3 failur 10 normal
    Raise e sec
    Swiss Ball 3 failur 10 normal
    Crunch e sec
    Abdominal Air 3 failur 10 normal
    Bike e sec
    Plank With Arm 3 failur 10 normal alternatin
    Raise e sec g arms
    Dumbell Side 3 failur 10 normal each side
    Bends e sec
    Side Plank 3 failur 10 normal each side
    e sec
    Vacuum 3 60 20 standing
    sec sec

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