ChaLean Worksheet.pdf
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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_______
Plik z chomika:
resa2011
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