Preacher Curl 3 sets of 10 reps. Make copies of the chart. HOW TO DO IT: Choose a weight you can do no more than eight with, but do only seven. This free Workout Chart template focuses on weight lifting exercises, and can be used to structure your overall weight lifting program, including warm up, core body, upper body, lower body, and cool down exercises.This workout chart allows you to list the type of exercise, how many sets and reps, how much weight, and the resting time in between sets. Make enough copies to update your results each workout, week or month, depending on how often you plan to update the chart. We cover this stuff in significantly greater detail over in our Strength Training 101 series, but the content below should get you started.. We’ll group different rep ranges into different goals, for muscular endurance, muscle size, and overall strength. Week 2: 6 sets of 4 reps. Week 3: 5 sets of 8, 6, 6, 3, and 3 reps. On the power clean, do 6 sets of 6, 6, 5, 3, 3, and 3 reps. Week 4: 3 sets of 8 reps. On the power clean, do 4 sets of 6 reps. Use 20%-25% less weight on all your exercises this week than you used on your heaviest sets last week. Stand with feet hip width and bend your hips back while keeping alignment until you feel a stretch in your hamstrings. Workout Reps/Sets and Recovery Chart; REQUIREMENTS: ENDURANCE: STRENGTH/ENDURANCE: SIZE/STRENGTH: POWER: Work Loads 55-75% max 70-80% of 1-rep max 84-88% of 1 rep max 88-92% of 1-rep max Repetitions 15-30 8-12 6-8 3-5 Sets 2-6 3-4 3-5 3-4 Speed of each Rep: I. But back is the ultimate and biggest muscle, which gives you v shape. And to lose weight, you can do fewer reps with a bigger weight, but it’s very important to include some … The next chart is a description of the workout including exercises, sets, and reps. Complete another seven reps. That’s one set. A bodybuilding program is a workout routine that emphasizes muscle growth (i.e. training 3 times per week, with 2 sets of 12 reps each workout), and steadily increase the intensity (weight) on a weekly basis. Week 3 - 3 Sets of Squats Workout; As you can see, week 3 is a much lighter week. SETS, REPS AND FREQUENCY BODY WORKOUT This workout should be done in sequence. And, all of this intensity stuff is usually predicted by one thing: how many reps you’re doing per set. It’s free and let’s you log your workout by sets (i.e. The PERFECT Rear Delts Workout (Sets and Reps) by ahmetgashi; 10/09/2020 ; Ballina; 0; Performing rear deltoid workouts can be an necessary a part of your power coaching workout. So, any time I mention ‘workout volume,’ you can assume that I’m talking about (sets x reps x weight). It’s also about how much you can lift BASED ON YOUR SIZE. Cool. But remember that when you reduce the number of reps per set, you have to increase the load you’ll lift. To avoid injury, stress doing reps with your best form over getting more reps with bad form. Change it up Both these apps give you the option to copy workouts, save previous logs and create customizable graphs as well. Personally, the Evernote app is my go to note taking app for tracking most of my workouts. weight and no of reps), volume, view your workout history and so on. The keys to such a look is a low-fat diet (that, you knew) and training your abs with weights – which you may not have known; which possibly makes this the best ab workouts out there. Immediately add weight so you can do only four (and fail at four). Fill in the chart after your first workout. Aim to do 8 to 12 repetitions with moderately heavy weights. BICEPS CURL BODY PART TARGETED: FRONT OF UPPER ARMS (BICEPS) EXERCISE MOVEMENT: Hold a weight in each hand and stand with your feet shoulder-width apart. The palms of your hands The lighter the weight, the more reps you will be able to lift it for. 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