Embed Size (px)
Citation preview
Week 1 Week 2 Week 3 Week 4
1a) Dumbbell Squat Sets: 2 Reps: 15-20 Rest: 120 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
1b) Blast Strap or Weighted Pushup Sets: 2 Reps: 15-20 Rest: 120 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
2) 1 Arm Elbow Out Dumbbell Row Sets: 2 Reps: 15-20 Rest: 120 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
3) 1 Arm Dumbbell Shrug Sets: 2 Reps: 15-20 Rest: 120 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
4) Calves, Neck or Grip Work Sets: 2 Reps: 15-20 Rest: 90 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
Name: The Home Gym Warrior Date: Phase 1- Day 1
Week 1 Week 2 Week 3 Week 4
1) 12� Dumbbell Step Up Sets: 2 Reps: 10-12 Rest: 120 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
2) Dumbbell Upright Row Sets: 2 Reps: 10-12 Rest: 120 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
3a) 30° Incline Dumbbell Press Sets: 2 Reps: 10-12 Rest: 90 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
3b) Bent Over Lateral Raise Sets: 2 Reps: 10-12 Rest: 90 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
4) Calves, Neck or Grip Work Sets: 2 Reps: 12-15 Rest: 90 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
Name: The Home Gym Warrior Date: Phase 1- Day 2
Week 1 Week 2 Week 3 Week 4
1) Dumbbell Swing Sets: 2 Reps: 8-10 Rest: 120 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
2) Dumbbell Split Squat Sets: 2 Reps: 8-10 Rest: 120 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
3a) Dumbbell Floor Press Sets: 2 Reps: 8-10 Rest: 90 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
3b) Bent Over Palms In Dumbbell Row Sets: 2 Reps: 8-10 Rest: 90 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
4) Calves, Neck or Grip Work Sets: 2 Reps: 10-12 Rest: 90 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
Name: The Home Gym Warrior Date: Phase 1- Day 3
Week 1 Week 2 Week 3 Week 4
1) Dumbbell Hang Clean Sets: 2 Reps: 8-10 Rest: 120 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
2a) Dumbbell Reverse Lunge Sets: 2 Reps: 8-10 Rest: 100 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
2b) Flat Dumbbell Press Sets: 2 Reps: 8-10 Rest: 100 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
3) Bent Over Lateral Raise Sets: 2 Reps: 8-10 Rest: 90 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
4) Calves, Neck or Grip Work Sets: 2 Reps: 12-15 Rest: 90 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
Name: The Home Gym Warrior Date: Phase 2- Day 1
Week 1 Week 2 Week 3 Week 4
1) 14� Dumbbell Step Up Sets: 2 Reps: 6-8 Rest: 120 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
2a) Dumbbell Romanian Dead Lift Sets: 2 Reps: 6-8 Rest: 100 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
2b) 45° Incline Dumbbell Press Sets: 2 Reps: 6-8 Rest: 100 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
3) Pronated 30° Incline Dumbbell Row Sets: 2 Reps: 6-8 Rest: 120 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
4) Calves, Neck or Grip Work Sets: 2 Reps: 10-12 Rest: 90 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
Name: The Home Gym Warrior Date: Phase 2 � Day 2
Week 1 Week 2 Week 3 Week 4
1) Dumbbell Snatch Sets: 2 Reps: 5-7 Rest: 120 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
2) Single Leg Squat Sets: 2 Reps: 5-7 Rest: 120 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
3a) Standing Dumbbell Military Press Sets: 2 Reps: 5-7 Rest: 100 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
3b) 1 Arm Elbow In Dumbbell Row Sets: 2 Reps: 5-7 Rest: 100 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
4) Calves, Neck or Grip Work Sets: 2 Reps: 8-10 Rest: 90 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
Name: The Home Gym Warrior Date: Phase 2- Day 3
Week 1 Week 2 Week 3 Week 4
1) Dumbbell Romanian Dead Lift Sets: 2 Reps: 11-13 Rest: 120 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
2a) Band Resisted Pushup Sets: 2 Reps: 11-13 Rest: 100 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
2b) Band Pull Apart Sets: 2 Reps: 11-13 Rest: 100 Note: hold for 3 seconds in contracted position
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
3) Dumbbell Shrug Sets: 2 Reps: 11-13 Rest: 120 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
4) Calves, Neck or Grip Work Sets: 2 Reps: 15-20 Rest: 90 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
Name: The Home Gym Warrior Date: Phase 3- Day 1
Week 1 Week 2 Week 3 Week 4
1a) 30° Incline Palms In Dumbbell Row Sets: 2 Reps: 9-11 Rest: 90 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
1b) Back Foot Elevated Dumbbell Split Squat Sets: 2 Reps: 9-11 Rest: 90 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
2a) 45° Incline Dumbbell Press Sets: 2 Reps: 9-11 Rest: 90 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
2b) Standing Dumbbell Curl Sets: 2 Reps: 9-11 Rest: 90 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
4) Calves, Neck or Grip Work Sets: 2 Reps: 12-15 Rest: 90 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
Name: The Home Gym Warrior Date: Phase 3- Day 2
Week 1 Week 2 Week 3 Week 4
1) Dumbbell High Pull Sets: 2 Reps: 7-9 Rest: 120 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
2) Dumbbell Lunge Sets: 2 Reps: 7-9 Rest:120 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
3a) Dumbbell Floor Press Sets: 2 Reps: 7-9 Rest: 90 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
3b) Pronated Bent Over Dumbbell Row Sets: 2 Reps: 7-9 Rest: 90 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
4) Calves, Neck or Grip Work Sets: 2 Reps: 8-10 Rest: 90 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
Name: The Home Gym Warrior Date: Phase 3 � Day 3
Week 1 Week 2 Week 3 Week 4
1) 1 Leg Bench Squat Sets: 2 Reps: 8-10 Rest: 120 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
2) Dumbbell Swing Sets: 2 Reps: 8-10 Rest: 120 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
3a) Standing Dumbbell Military Press Sets: 2 Reps: 8-10 Rest: 100 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
3b) Bent Over Lateral Raise Sets: 2 Reps: 8-10 Rest: 100 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
4) Calves, Neck or Grip Work Sets: 2 Reps: 10-12 Rest: 100 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
Name: The Home Gym Warrior Date: Phase 4 � Day 1
Week 1 Week 2 Week 3 Week 4
1) Dumbbell Dead Lift Sets: 2 Reps: 5-7 Rest: 180 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
2a) 30° Incline Dumbbell Press Sets: 2 Reps: 5-7 Rest: 100 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
2b) 45° Incline Palms In Dumbbell Row Sets: 2 Reps: 5-7 Rest: 100 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
3) Dumbbell Shrug Sets: 2 Reps: 6-8 Rest: 120 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
4) Calves, Neck or Grip Work Sets: 2 Reps: 8-10 Rest: 100 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
Name: The Home Gym Warrior Date: Phase 4 � Day 2
Week 1 Week 2 Week 3 Week 4
1) Single Leg Squat Sets: 3 Reps: 3-5 Rest: 120 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
2a) Flat Dumbbell Press Sets: 3 Reps: 3-5 Rest: 120 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
2b) 1 Arm Elbow In Dumbbell Row Sets: 3 Reps: 3-5 Rest: 120 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
3) Standing Dumbbell Curl Sets: 2 Reps: 5-6 Rest: 100 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
4) Calves, Neck or Grip Work Sets: 2 Reps: 6-8 Rest: 90 Note:
-------------------- --------------------
------------------- -------------------
------------------- -------------------
------------------ ------------------
Name: The Home Gym Warrior Date: Phase 4 � Day 3
