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Female Deload - GYM

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C. R. Pinto
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177 views5 pages

Female Deload - GYM

Uploaded by

C. R. Pinto
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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000000000000CLEAN HEALTH FITNESS INSTITUTE WEEKLY TRAINING OVERVIEW - CORRECTIVE GBC

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

CLICK THE WORKOUT NAMES BELOW TO ACCESS THE VIDEO EXERCISE PLAYLISTS

DAY WORKOUT STEPS

MONDAY Lower 1 10,000 MAX

TUESDAY Upper 1 10,000 MAX

WEDNESDAY 10,000 MAX

THURSDAY Lower 2 10,000 MAX

FRIDAY Upper 2 10,000 MAX

SATURDAY 10,000 MAX

SUNDAY 10,000 MAX

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
A) Leg 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 12-15 75 2010

B) Lying Leg 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 12-15 75 2010

C) Step Up - High Box


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 Each Leg 60 2010

D) B-Stance BB Hip Thrusts


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 Each Leg 60 2010

E) Leg 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 12-15 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
A) Lat Pulldown - 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 12-15 60 2010

B) DB Lateral Raises
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 12-15 60 2010

C) Seated Row
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 12-15 60 2010

D) 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 3 12-15 60 2010

E) Standing DB 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 12-15 60 2010

F) Triceps Pushdowns - 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 12-15 60 2010

G) Plank
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 2 45 Seconds 45 -

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
A) 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 3 12 Each Leg 75 2010

B) Single Lying Leg 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 12-15 Each Leg 75 2010

C) DB Squats - Heels Elevated


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

D) Hip Thrusts - BB or Smith Machine


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 60 2010

E) Straight Leg Kickbacks - Banded


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 12-15 Each Leg 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
A) Lat Pulldown - Supinated
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 12-15 60 2010

B) Standing DB 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 3 12-15 60 2010

C) 30* Prone DB Rows


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 12-15 60 2010

D) Push 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 10-12 60 2010

E) Standing 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 12-15 60 2010

F) Triceps Pushdowns - Straight Bar


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 12-15 60 2010

G) Reverse 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 2 15 45 -

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

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