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  • Anh Béoxlsx

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    Nguyễn Hùng Cường
    14 tayangan19 halaman
    The document appears to be a training log or program consisting of multiple pages that lists exercises, sets, repetitions, weight and other metrics for a strength training routine over several weeks. It includes entries for exercises like squats, bench press and deadlifts with weight amounts and sets/reps listed, but many of the details are blank. The program seems to follow a weekly undulating periodization with adjustments to the sets, reps, weight and other variables over the weeks.

    Deskripsi Asli:

    jhgjhghjgjh

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    © © All Rights Reserved

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    XLSX, PDF, TXT atau baca online dari Scribd

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    The document appears to be a training log or program consisting of multiple pages that lists exercises, sets, repetitions, weight and other metrics for a strength training routine over several weeks. It includes entries for exercises like squats, bench press and deadlifts with weight amounts and sets/reps listed, but many of the details are blank. The program seems to follow a weekly undulating periodization with adjustments to the sets, reps, weight and other variables over the weeks.

    Hak Cipta:

    © All Rights Reserved
    Unduh sebagai XLSX, PDF, TXT atau baca online dari Scribd
    Tandai sebagai konten tidak pantas
    14 tayangan19 halaman

    Anh Béoxlsx

    Diunggah oleh

    Nguyễn Hùng Cường
    The document appears to be a training log or program consisting of multiple pages that lists exercises, sets, repetitions, weight and other metrics for a strength training routine over several weeks. It includes entries for exercises like squats, bench press and deadlifts with weight amounts and sets/reps listed, but many of the details are blank. The program seems to follow a weekly undulating periodization with adjustments to the sets, reps, weight and other variables over the weeks.

    Hak Cipta:

    © All Rights Reserved
    Unduh sebagai XLSX, PDF, TXT atau baca online dari Scribd
    Tandai sebagai konten tidak pantas
    dari 19

    Anh Béo

    MONTH WEEK
    SET 1
    # DAY 1 STRENGTH SET REP RPE / % SET REP RPE
    1 Sumo Dl 1 3 8
    2
    3
    4
    5

    MONTH WEEK
    SET 1
    # DAY 2 STRENGTH SET REP RPE / % SET REP RPE
    1 Paused Sumo Dl 1 4 RPE 7
    2
    3
    4
    5

    MONTH WEEK
    SET 1
    # DAY 3 STRENGTH SET REP RPE / % SET REP RPE
    1
    2
    3
    4
    5

    MONTH WEEK
    SET 1
    # DAY 4 STRENGTH SET REP RPE / % SET REP RPE
    1
    2
    3
    4
    5

    MONTH WEEK
    SET 1
    # DAY 5 STRENGTH SET REP RPE / % SET REP RPE
    1
    2
    3
    4
    5

    MONTH WEEK
    SET 1
    # DAY 6 STRENGTH SET REP RPE / % SET REP RPE
    1
    2
    3
    4
    5

    MONTH WEEK
    SET 1
    # DAY 1 STRENGTH SET REP RPE / % SET REP RPE
    1
    2
    3
    4
    5

    MONTH WEEK
    SET 1
    # DAY 2 STRENGTH SET REP RPE / % SET REP RPE
    1
    2
    3
    4
    5

    MONTH WEEK
    SET 1
    # DAY 3 STRENGTH SET REP RPE / % SET REP RPE
    1
    2
    3
    4
    5

    MONTH WEEK
    SET 1
    # DAY 4 STRENGTH SET REP RPE / % SET REP RPE
    1
    2
    3
    4
    5

    MONTH WEEK
    SET 1
    # DAY 5 STRENGTH SET REP RPE / % SET REP RPE
    1
    2
    3
    4
    5

    MONTH WEEK
    SET 1
    # DAY 6 STRENGTH SET REP RPE / % SET REP RPE
    1
    2
    3
    4
    5

    MONTH WEEK
    SET 1
    # DAY 1 STRENGTH SET REP RPE / % SET REP RPE
    1
    2
    3
    4
    5

    MONTH WEEK
    SET 1
    # DAY 2 STRENGTH SET REP RPE / % SET REP RPE
    1
    2
    3
    4
    5

    MONTH WEEK
    SET 1
    # DAY 3 STRENGTH SET REP RPE / % SET REP RPE
    1
    2
    3
    4
    5

    MONTH WEEK
    SET 1
    # DAY 4 STRENGTH SET REP RPE / % SET REP RPE
    1
    2
    3
    4
    5

    MONTH WEEK
    SET 1
    # DAY 5 STRENGTH SET REP RPE / % SET REP RPE
    1
    2
    3
    4
    5

    MONTH WEEK
    SET 1
    # DAY 6 STRENGTH SET REP RPE / % SET REP RPE
    1
    2
    3
    4
    5

    MONTH WEEK
    SET 1
    # DAY 1 STRENGTH SET REP RPE / % SET REP RPE
    1
    2
    3
    4
    5

    MONTH WEEK
    SET 1
    # DAY 2 STRENGTH SET REP RPE / % SET REP RPE
    1
    2
    3
    4
    5

    MONTH WEEK
    SET 1
    # DAY 3 STRENGTH SET REP RPE / % SET REP RPE
    1
    2
    3
    4
    5
    MONTH WEEK
    SET 1
    # DAY 4 STRENGTH SET REP RPE / % SET REP RPE
    1
    2
    3
    4
    5

    MONTH WEEK
    SET 1
    # DAY 5 STRENGTH SET REP RPE / % SET REP RPE
    1
    2
    3
    4
    5

    MONTH WEEK
    SET 1
    # DAY 6 STRENGTH SET REP RPE / % SET REP RPE
    1
    2
    3
    4
    5
    Squat
    h Béo Bench
    Deadlif

    ET 1 SET 2 SET 3 SET 4


    WEIGHT SET REP RPE WEIGHT SET REP RPE WEIGHT SET
    147 kg 1 5 7 135 kg 1 5 7 135 kg 1

    ET 1 SET 2 SET 3 SET 4


    WEIGHT SET REP RPE WEIGHT SET REP RPE WEIGHT SET
    120 1 4 RPE 8 130 1 4 RPE 8 130 1

    ET 1 SET 2 SET 3 SET 4


    WEIGHT SET REP RPE WEIGHT SET REP RPE WEIGHT SET

    ET 1 SET 2 SET 3 SET 4


    WEIGHT SET REP RPE WEIGHT SET REP RPE WEIGHT SET

    ET 1 SET 2 SET 3 SET 4


    WEIGHT SET REP RPE WEIGHT SET REP RPE WEIGHT SET

    ET 1 SET 2 SET 3 SET 4


    WEIGHT SET REP RPE WEIGHT SET REP RPE WEIGHT SET

    ET 1 SET 2 SET 3 SET 4


    WEIGHT SET REP RPE WEIGHT SET REP RPE WEIGHT SET

    ET 1 SET 2 SET 3 SET 4


    WEIGHT SET REP RPE WEIGHT SET REP RPE WEIGHT SET

    ET 1 SET 2 SET 3 SET 4


    WEIGHT SET REP RPE WEIGHT SET REP RPE WEIGHT SET

    ET 1 SET 2 SET 3 SET 4


    WEIGHT SET REP RPE WEIGHT SET REP RPE WEIGHT SET

    ET 1 SET 2 SET 3 SET 4


    WEIGHT SET REP RPE WEIGHT SET REP RPE WEIGHT SET

    ET 1 SET 2 SET 3 SET 4


    WEIGHT SET REP RPE WEIGHT SET REP RPE WEIGHT SET

    ET 1 SET 2 SET 3 SET 4


    WEIGHT SET REP RPE WEIGHT SET REP RPE WEIGHT SET

    ET 1 SET 2 SET 3 SET 4


    WEIGHT SET REP RPE WEIGHT SET REP RPE WEIGHT SET

    ET 1 SET 2 SET 3 SET 4


    WEIGHT SET REP RPE WEIGHT SET REP RPE WEIGHT SET

    ET 1 SET 2 SET 3 SET 4


    WEIGHT SET REP RPE WEIGHT SET REP RPE WEIGHT SET

    ET 1 SET 2 SET 3 SET 4


    WEIGHT SET REP RPE WEIGHT SET REP RPE WEIGHT SET
    ET 1 SET 2 SET 3 SET 4
    WEIGHT SET REP RPE WEIGHT SET REP RPE WEIGHT SET

    ET 1 SET 2 SET 3 SET 4


    WEIGHT SET REP RPE WEIGHT SET REP RPE WEIGHT SET

    ET 1 SET 2 SET 3 SET 4


    WEIGHT SET REP RPE WEIGHT SET REP RPE WEIGHT SET

    ET 1 SET 2 SET 3 SET 4


    WEIGHT SET REP RPE WEIGHT SET REP RPE WEIGHT SET
    ET 1 SET 2 SET 3 SET 4
    WEIGHT SET REP RPE WEIGHT SET REP RPE WEIGHT SET

    ET 1 SET 2 SET 3 SET 4


    WEIGHT SET REP RPE WEIGHT SET REP RPE WEIGHT SET

    ET 1 SET 2 SET 3 SET 4


    WEIGHT SET REP RPE WEIGHT SET REP RPE WEIGHT SET
    Squat
    Bench
    Deadlif 200 kg

    SET 4 SET 5 2 ngày là 1 cycle , sau mỗi cycle


    REP RPE WEIGHT SET REP RPE WEIGHT SET REP RPE
    5 7 140 kg 1 5 7 140 kg 1 5 8

    SET 4 SET 5
    REP RPE WEIGHT SET REP RPE WEIGHT
    4 RPE 8 130 1 4 RPE 8 130

    SET 4 SET 5
    REP RPE WEIGHT SET REP RPE WEIGHT

    SET 4 SET 5
    REP RPE WEIGHT SET REP RPE WEIGHT

    SET 4 SET 5
    REP RPE WEIGHT SET REP RPE WEIGHT

    SET 4 SET 5
    REP RPE WEIGHT SET REP RPE WEIGHT

    SET 4 SET 5
    REP RPE WEIGHT SET REP RPE WEIGHT

    SET 4 SET 5
    REP RPE WEIGHT SET REP RPE WEIGHT

    SET 4 SET 5
    REP RPE WEIGHT SET REP RPE WEIGHT

    SET 4 SET 5
    REP RPE WEIGHT SET REP RPE WEIGHT

    SET 4 SET 5
    REP RPE WEIGHT SET REP RPE WEIGHT

    SET 4 SET 5
    REP RPE WEIGHT SET REP RPE WEIGHT

    SET 4 SET 5
    REP RPE WEIGHT SET REP RPE WEIGHT

    SET 4 SET 5
    REP RPE WEIGHT SET REP RPE WEIGHT

    SET 4 SET 5
    REP RPE WEIGHT SET REP RPE WEIGHT

    SET 4 SET 5
    REP RPE WEIGHT SET REP RPE WEIGHT

    SET 4 SET 5
    REP RPE WEIGHT SET REP RPE WEIGHT
    SET 4 SET 5
    REP RPE WEIGHT SET REP RPE WEIGHT

    SET 4 SET 5
    REP RPE WEIGHT SET REP RPE WEIGHT

    SET 4 SET 5
    REP RPE WEIGHT SET REP RPE WEIGHT

    SET 4 SET 5
    REP RPE WEIGHT SET REP RPE WEIGHT
    SET 4 SET 5
    REP RPE WEIGHT SET REP RPE WEIGHT

    SET 4 SET 5
    REP RPE WEIGHT SET REP RPE WEIGHT

    SET 4 SET 5
    REP RPE WEIGHT SET REP RPE WEIGHT
    2 ngày là 1 cycle , sau mỗi cycle điền mức tạ và gửi l;ại file cho em
    WEIGHT
    145 kg

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