ChaLEAN Extreme Workout Sheet.pdf

(667 KB) Pobierz
®
Weight = W Reps = R
BURN PHASE
Use the spaces provided for each exercise to record the weight lifted and the number of reps performed.
BURN CIRCUIT 1
Week 1
Week 2
Week 3
Week 4
1SumoSquatwithHipLift
W_______R_______ W_______R_______ W_______R_______ W_______R_______
2LungewithPosteriorFly
W_______R_______ W_______R_______ W_______R_______ W_______R_______
3Push-UpwithLegLift
R_______
R_______
R_______
R_______
4DeadLiftwithPosteriorFly
W_______R_______ W_______R_______ W_______R_______ W_______R_______
5LungewithCoreRotation
W_______R_______ W_______R_______ W_______R_______ W_______R_______
6BenchPressandLegLower
W_______R_______ W_______R_______ W_______R_______ W_______R_______
7SquatwithSideBend
W_______R_______ W_______R_______ W_______R_______ W_______R_______
8Forward-LeanLungeWith
DBLArmPosteriorFly
W_______R_______ W_______R_______ W_______R_______ W_______R_______
9ChestFlywithHipLift
W_______R_______ W_______R_______ W_______R_______ W_______R_______
BURN CIRCUIT 2
Week 1
Week 2
Week 3
Week 4
1SumoSquatwithBicepCurl
W_______R_______ W_______R_______ W_______R_______ W_______R_______
2LungewithOne-Arm
TricepExtension
W_______R_______ W_______R_______ W_______R_______ W_______R_______
3DeadLiftRow
W_______R_______ W_______R_______ W_______R_______ W_______R_______
4SumoSquatwith
OverheadTricepExtension
W_______R_______ W_______R_______ W_______R_______ W_______R_______
5DeadLiftwithDoubleRow
W_______R_______ W_______R______ _ W_______R_______ W_______R_______
6Bowler’sLungewithSingle-ArmRow
W_______R_______ W_______R___ _ ___ W_______R_______ W_______R_______
7BicepCurlswithAbductorBalance
W_______R_______ W_______R_______ W_______R_______ W_______R_______
8Forward-LeanLunge
withDoubleRow
W_______R_______ W___ __ __R_______ W_______R_______ W_______R_______
9Triple-ThreatPush-Ups
R_______
R_______
R_ _ _____
R_______
BURN CIRCUIT 3
Week 1
Week 2
Week 3
Week 4
1SumoSquatwithOverheadPress
W_______R_______ W_______R_______ W_______R_______ W_______R_______
2LungewithCalfRaise
W_______R_______ W_______R_____ __ W_______R_______ W_______R_______
3SquatwithLateralRaise
W_______R_______ W_______R____ _ __ W_______R_______ W_______R_______
4LungewithFrontalPress
W_______R_______ W_______R_______ W_______R_______ W_______R_______
5SquatwithCalfRaise
W_______R_______ W_______R_______ W_______R_______ W_______R_______
6SumoSquatwithDeltRaises
W_______R_______ W_______R___ _ ___ W_______R_______ W_______R_______
7SquatwithDoubleOverheadPress
W_______R_______ W_______R_______ W_______R_______ W_______R_______
8LungewithLateralRaise
W_______R_______ W_______R_______ W_______R_______ W_______R_______
9SumoSquatwithCalfRaise
W_______R_______ W_______R_______ W_______R_______ W_______R_______
 
®
Weight = W Reps = R
PUSH PHASE
Use the spaces provided for each exercise to record the weight lifted and the number of reps performed.
PUSH CIRCUIT 1
Week 1
Week 2
Week 3
Week 4
1StandardBicepCurl
W_______R_______ W_______R_______ W_______R_______ W_______R_______
2StandardSquat
W_______R_______ W_______R_______ W_______R_______ W_______R_______
3Single-ArmBent-Over
TricepExtension
W_______R_______ W_______R_______ W_______R_______ W_______R_______
4V-PressBiceps
W_______R_______ W_______R_______ W_______R_______ W_______R_______
5Single-LegSquat
W_______R_______ W_______R_______ W_______R_______ W_______R_______
6OverheadTricepExtension
W_______R_______ W__ _ ____R_______ W_______R_______ W_______R_______
7HammerBiceps
W_______R_______ W__ _ ____R___ _ ___ W_______R_______ W_______R_______
8HeelSquat
W_______R_______ W_______R_______ W_______R_______ W_______R_______
9Push-Ups
R_______
R_______
R_______
R_______
PUSH CIRCUIT 2
Week 1
Week 2
Week 3
Week 4
1StandardOverheadPres s
W_______R_______ W_______R_______ W_______R_______ W_______R_______
2Single-LegLunge
W_______R_______ W_______R_______ W_______R_______ W_______R_______
3StandingReverseFly
W_______R_______ W_______R_______ W_______R_______ W_______R_______
4StandingAr n oldPress
W_______R_______ W_______R_______ W_______R_______ W_______R_ _ _____
5Single-Le g DeadLifts
W_______R_______ W_______R_______ W_______R_______ W_______R_______
6Bent-OverLatRaise
W_______R_______ W_______R_______ W_______R_______ W_______R_______
7FrontalShoulderPress
W_______R_______ W_______R_______ W_______R_______ W_______R_______
8Single-LegTapLunges
W_______R_______ W_______R_______ W_______R_______ W_______R_______
9LateralDeltRaise
W_______R_______ W_______R_______ W_______R_______ W_______R_______
PUSH CIRCUIT 3
Week 1
Week 2
Week 3
Week 4
1SumoSquat
W_______R_______ W_______R_______ W_______R_______ W_______R_______
2Single-ArmRow
W_______R_______ W_______R_______ W_______R_______ W_______R______ _
3ChestFly
W_______R_______ W_______R_______ W_______R_______ W_______R_______
4BowlerLunge
W_______R_______ W_______R_______ W_______R_______ W_______R_ _ _____
5Double-ArmBent-OverRow
W_______R_______ W_______R_______ W_______R_______ W_______R_______
6BenchPress
W_______R_______ W_______R_______ W_______R_______ W_______R_______
7Single-LegSumoSquat
W_______R_______ W_______R_______ W_______R_______ W_______R_______
8Reverse-GripBent-OverRow
W_______R_______ W_______R_______ W_______R_______ W_______R_______
9Long-ArmPullover
W_______R_______ W_______R_______ W_______R_______ W_______R_______
 
®
Weight = W Reps = R
LEAN PHASE
Use the spaces provided for each exercise to record the weight lifted and the number of reps performed.
LeAN CIRCUIT 1
Week 1
Week 2
Week 3
Week 4
1Single-CalfRaise,BicepCurl
W_______R_______ W_______R_______ W_______R_______ W_______R_______
2TricepPush-Ups
R_______
R_______
R_______
R_______
3SplitLungewithBiceps
W_______R___ _ ___ W_______R_______ W_______R_______ W_______R_______
4StationaryRunner’s
Lunge-DoubleTriceps
W______ _ R_ _ _____ W_______R_______ W_______R_______ W_______R_______
5BicepCurlwithHamstring
Curl-RightandLeft
W_______R_______ W_______R_______ W_______R_______ W_______R_______
6PlankwithSingle-TricepExtension
W_______R_______ W_______R_______ W_______R_______ W_______R_______
7ReverseLunge-Double-Arm
BicepCurl
W_______R_______ W_______R_______ W_______R_______ W_______R_______
8SupineTricep
W___ __ __R_______ W_______R_______ W_______R_______ W_______R_______
9SumoSquatCalfRaisewithBic ep Curl
W_______R_______ W_______R_______ W_______R_______ W_______R_______
LeAN CIRCUIT 2
Week 1
Week 2
Week 3
Week 4
1SumoSquatAnteriorDeltLift
W_______R_______ W_______R_______ W_______R_______ W_______R_______
2Double-ArmRow-Single-Leg
LiftwithBand
W_______R_______ W_______R_______ W_______R_______ W_______R_______
3SingleHamstringCurls,
withLateralRaise
W_______R_______ W_______R_______ W_______R_______ W_______R_______
4Runner’sLungewithDouble-ArmRow
W_______R_______ W_______R_______ W_______R_______ W_______R_______
5LateralRaisewith
AdbuctionwithBands
W_______R_______ W_______R_______ W_______R_______ W_______R_______
6PlankwithSingle-ArmRow
W_______R_______ W_______R_______ W_______R_______ W_______R_______
7ReverseLunge-LateralRaise
W_______R_______ W_______R_______ W_______R_______ W_______R_______
8PosteriorDeltoidRaisewithLegLift
W_______R_______ W_______R_______ W_______R_______ W_______R_______
9SquatwithDouble-Arm
AnteriorDeltLift
W_______R_______ W_______R_______ W_______R_______ W_______R_______
LeAN CIRCUIT 3
Week 1
Week 2
Week 3
Week 4
1SquatwithCross-BodyChop
W_______R_______ W_______R_______ W_______R_______ W_______R_______
2ReverseLungeandArnoldPress
W_______R_______ W_______R_______ W_______R_______ W_______R_______
3ChestFlywithHipLift
W_______R_______ W_______R_______ W_______R_______ W_______R_______
4KneelingOverheadPress
andCenterCrunch
W_______R_______ W_______R_______ W_______R_______ W_______R_______
5Push-UpSidePlanks
W_______R_______ W_______R_______ W_______R_______ W_______R_______
6DeadLiftFrontalPress
W_______R_______ W_______R_______ W_______R_______ W_______R_______
7TravelingPush-Ups
R_______
R_______
R_______
R_______
8ChestFly-Abduction
W_______R_______ W_______R_______ W_______R_______ W_______R_______
9ArmyCrawl
R_______
R_______
R_______
R_______

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