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Workout Instructions Workout A Alternative Sets Reps Rest/ Set Reps For Alternative

The document provides workout instructions for two separate routines, Workout A and Workout B, detailing exercises, sets, reps, and rest periods. Each workout includes alternatives for exercises, encouraging individuals to perform as many reps as possible with available equipment until near muscular failure. Both workouts also incorporate abs and calves exercises with specified sets and reps.

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EELHI-PDD: Hillari Jerome Calanog
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19 views1 page

Workout Instructions Workout A Alternative Sets Reps Rest/ Set Reps For Alternative

The document provides workout instructions for two separate routines, Workout A and Workout B, detailing exercises, sets, reps, and rest periods. Each workout includes alternatives for exercises, encouraging individuals to perform as many reps as possible with available equipment until near muscular failure. Both workouts also incorporate abs and calves exercises with specified sets and reps.

Uploaded by

EELHI-PDD: Hillari Jerome Calanog
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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WORKOUT INSTRUCTIONS

Workout A Alternative Sets Reps Rest/ Set Reps for Alternative


Bench press 4 6-8 2mins
Do as many reps as
Overhead press 3 6-8 2mins possible (with the
tools/equipment you
have)
Close grip bench press 3 8-10 2mins
until you reach a
point of near
Abs (superset 2 exercises) 3 15-20 1min muscular failure (1-3
reps left in the tank).
Calves (pick any) 3 15-20 1min

Workout B Alternative Sets Reps Rest/ Set Reps for Alternative


Deadlift/ Squats(alternate
4 6-8 3mins
each workout)
Do as many reps as
Weighted Pull-Ups/ Chin- possible (with the
Ups(alternate each 3 6-8 2mins tools/equipment you
workout) have)
until you reach a
Barbell Row 3 6-8 2mins point of near
Dumbbell Curl 3 8-10 2mins muscular failure (1-3
Abs (superset 2 exercises) 3 15-20 1min reps left in the tank).
Calves (pick any) 3 15-20 1min

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