ChaLean Extreme Work Sheets.pdf
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86 KB
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Burn Circuit 1
Sumo Squat w/ Hip Lift
Weight/# of Reps
Lunge w/ Core Rotation (cont.)
Weight/# of Reps
Week 1 ____________/____________
Week 3 ____________/____________
Week 2 ____________/____________
Week 4 ____________/____________
Week 3 ____________/____________
Bench Press and Leg Lower
Weight/# of Reps
Week 4 ____________/____________
Week 1 ____________/____________
Lunge w/ Posterior Fly
Weight/# of Reps
Week 2 ____________/____________
Week 3 ____________/____________
Week 1 ____________/____________
Week 4 ____________/____________
Week 2 ____________/____________
Squat w/ Side Bend
Weight/# of Reps
Week 3 ____________/____________
Week 4 ____________/____________
Week 1 ____________/____________
Push-Up w/ Leg Lift
# of Reps
Week 2 ____________/____________
Week 3 ____________/____________
Week 1
____________
Week 4 ____________/____________
Week 2
____________
Forward Lean Lunge w/ DBL Arm
Posterior Fly
Week 3
____________
Weight/# of Reps
Week 4
____________
Week 1 ____________/____________
Dead Lift w/ Posterior Fly
Weight/# of Reps
Week 2 ____________/____________
Week 1 ____________/____________
Week 3 ____________/____________
Week 2 ____________/____________
Week 4 ____________/____________
Week 3 ____________/____________
Chest Fly w/ Hip Lift
Weight/# of Reps
Week 4 ____________/____________
Lunge w/ Core Rotation
Weight/# of Reps
Week 1 ____________/____________
Week 2 ____________/____________
Week 1 ____________/____________
Week 3 ____________/____________
Week 2 ____________/____________
Week 4 ____________/____________
Burn Circuit 2
Sumo Squat w/ Bicep Curl
Weight/# of Reps
Dead Lift w/ Double Row (cont.)
Weight/# of Reps
Week 1 ____________/____________
Week 3 ____________/____________
Week 2 ____________/____________
Week 4 ____________/____________
Week 3 ____________/____________
Bowler’s Lunge w/ Single-Arm Row
Weight/# of Reps
Week 4 ____________/____________
Week 1 ____________/____________
Lunge w/ One-Arm Tricep Extension
Weight/# of Reps
Week 2 ____________/____________
Week 3 ____________/____________
Week 1 ____________/____________
Week 4 ____________/____________
Week 2 ____________/____________
Bicep Curls w/ Abductor Balance
Weight/# of Reps
Week 3 ____________/____________
Week 4 ____________/____________
Week 1 ____________/____________
Dead Lift Row
Week 2 ____________/____________
Weight/# of Reps
Week 3 ____________/____________
Week 1 ____________/____________
Week 4 ____________/____________
Week 2 ____________/____________
Forward-Lean Lunge w/ DBL Row
Weight/# of Reps
Week 3 ____________/____________
Week 4 ____________/____________
Week 1 ____________/____________
Sumo Squat w/ Overhead Tricep Extension
Weight/# of Reps
Week 2 ____________/____________
Week 3 ____________/____________
Week 1 ____________/____________
Week 4 ____________/____________
Week 2 ____________/____________
Week 3 ____________/____________
Triple Threat Push-Ups
# of Reps
Week 4 ____________/____________
Week 1
____________
Dead Lift w/ Double Row
Weight/# of Reps
Week 2
____________
Week 1 ____________/____________
Week 3
____________
Week 2 ____________/____________
Week 4
____________
Burn Circuit 3
Sumo Squat w/ Overhead Press
Weight/# of Reps
Squat w/ Calf Raise (cont.)
Weight/# of Reps
Week 1 ____________/____________
Week 3 ____________/____________
Week 2 ____________/____________
Week 4 ____________/____________
Week 3 ____________/____________
Sumo Squat w/ Deltoid Raises
Weight/# of Reps
Week 4 ____________/____________
Week 1 ____________/____________
Lunge w/ Calf Raise
Weight/# of Reps
Week 2 ____________/____________
Week 3 ____________/____________
Week 1 ____________/____________
Week 4 ____________/____________
Week 2 ____________/____________
Squat w/ Double Overhead Press
Weight/# of Reps
Week 3 ____________/____________
Week 4 ____________/____________
Week 1 ____________/____________
Squat w/ Lateral Raise
Weight/# of Reps
Week 2 ____________/____________
Week 3 ____________/____________
Week 1 ____________/____________
Week 4 ____________/____________
Week 2 ____________/____________
Lunge w/ Lateral Raise
Weight/# of Reps
Week 3 ____________/____________
Week 4 ____________/____________
Week 1 ____________/____________
Lunge w/ Frontal Press
Weight/# of Reps
Week 2 ____________/____________
Week 3 ____________/____________
Week 1 ____________/____________
Week 4 ____________/____________
Week 2 ____________/____________
Week 3 ____________/____________
Sumo Squat w/ Calf Raises
Weight/# of Reps
Week 4 ____________/____________
Week 1 ____________/____________
Squat w/ Calf Raise
Weight/# of Reps
Week 2 ____________/____________
Week 1 ____________/____________
Week 3 ____________/____________
Week 2 ____________/____________
Week 4 ____________/____________
Push Circuit 1
Standard Bicep Curl
Weight/# of Reps
Single leg squat (cont.)
Weight/# of Reps
Week 1 ____________/____________
Week 3 ____________/____________
Week 2 ____________/____________
Week 4 ____________/____________
Week 3 ____________/____________
Overhead tricep extension
Weight/# of Reps
Week 4 ____________/____________
Week 1 ____________/____________
Standard Squat
Week 2 ____________/____________
Weight/# of Reps
Week 3 ____________/____________
Week 1 ____________/____________
Week 4 ____________/____________
Week 2 ____________/____________
Hammer Biceps
Week 3 ____________/____________
Weight/# of Reps
Week 4 ____________/____________
Week 1 ____________/____________
Single-arm bent-over tricep extension
Weight/# of Reps
Week 2 ____________/____________
Week 3 ____________/____________
Week 1 ____________/____________
Week 4 ____________/____________
Week 2 ____________/____________
Heel squat
Week 3 ____________/____________
Weight/# of Reps
Week 4 ____________/____________
Week 1 ____________/____________
V-press biceps
Week 2 ____________/____________
Weight/# of Reps
Week 3 ____________/____________
Week 1 ____________/____________
Week 4 ____________/____________
Week 2 ____________/____________
Week 3 ____________/____________
Push-ups
# of Reps
Week 4 ____________/____________
Week 1
____________
Single leg squat
Weight/# of Reps
Week 2
____________
Week 1 ____________/____________
Week 3
____________
Week 2 ____________/____________
Week 4
____________
Push Circuit 2
Standard Overhead Press
Weight/# of Reps
Single-Leg Dead Lift (cont.)
Weight/# of Reps
Week 1 ____________/____________
Week 3 ____________/____________
Week 2 ____________/____________
Week 4 ____________/____________
Week 3 ____________/____________
Bent-Over Lat Raise
Weight/# of Reps
Week 4 ____________/____________
Week 1 ____________/____________
Single-Leg Lunge
Weight/# of Reps
Week 2 ____________/____________
Week 3 ____________/____________
Week 1 ____________/____________
Week 4 ____________/____________
Week 2 ____________/____________
Frontal Shoulder Press
Weight/# of Reps
Week 3 ____________/____________
Week 4 ____________/____________
Week 1 ____________/____________
Standing Reverse Fly
Weight/# of Reps
Week 2 ____________/____________
Week 3 ____________/____________
Week 1 ____________/____________
Week 4 ____________/____________
Week 2 ____________/____________
Single-Leg Tap Lunges
Weight/# of Reps
Week 3 ____________/____________
Week 4 ____________/____________
Week 1 ____________/____________
Standing Arnold Press
Weight/# of Reps
Week 2 ____________/____________
Week 3 ____________/____________
Week 1 ____________/____________
Week 4 ____________/____________
Week 2 ____________/____________
Week 3 ____________/____________
Lateral Deltoid Raises
Weight/# of Reps
Week 4 ____________/____________
Week 1 ____________/____________
Single-Leg Dead Lift
Weight/# of Reps
Week 2 ____________/____________
Week 1 ____________/____________
Week 3 ____________/____________
Week 2 ____________/____________
Week 4 ____________/____________
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