Glute Training for Male

CHƯƠNG TRÌNH TẬP LUYỆNPHÁT TRIỂN SỨC MẠNH VÀ CƠ BẮP TOÀN THÂNCHÚ TRỌNG CƠ MÔNG THÂN DƯỚI(Phiên bản dành cho nam giới) Giáo án gồm 8 tuần, mỗi tuần 5 buổi tập: lower body upper body lower body upper body full body . Level yêu cầu: trung cấp trở lên. High volume, high intensity.

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CHƯƠNG TRÌNH TẬP LUYỆN PHÁT TRIỂN SỨC MẠNH VÀ CƠ BẮP TOÀN THÂN

CHÚ TRỌNG CƠ MÔNG – THÂN DƯỚI

(Phiên bản dành cho nam giới)

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NAME PEACHY PROGRAM - GIÁO ÁN MÔNG TRÁI ĐÀO

NOTE

1 Warm Up mỗi ngày :

Xoay - Làm nóng các khớp, Dynamic Stretching: Link video hướng dẫn

Overhead Squat with Bodyweight : 2 x 20

Plank 2 x 30s

Side Plank 1 x 45s

Prone Extension 2 x 10

Cat Camel : 2 x 10

3 Tư vấn về dinh dưỡng để đảm bảo quá trình tập tối ưu:

INTRODUCTION

2 Những ngày nghỉ, khuyến khích người tập vận động các hình thức Cường độ thấp - Tần suất cao như: đi bộ ngoài trời 5,000 - 10,000 bước chân, đạp xe 10 - 20km, bơi lội

https://www.youtube.com/watch?v=nPHfEnZD1Wk

https://www.youtube.com/watch?v=cIYeKqLqVVs&t=15s

Macro cho nam: Protein x 2 BW, Carb x 2,5 BW, Fat x 1BW

(Ví dụ: Bạn nặng 100kg, ngày nạp 200g Đạm, 250g Tinh Bột, 100g Chất béo)

Macro cho nữ: protein x 2 BW, Carb x 2 BW, Fat x 1,5 BW

Về thực phẩm: Chọn thức ăn tự nhiên để ưu tiên cho chế độ ăn vì thức ăn tự nhiên luôn cân bằng và đầy đủ dinh dưỡng đến cơ thể hơn thực phẩm bổ sung.

Chia bữa ăn:

Protein: Tập trung phần lớn vào buổi sáng lúc thức dậy và ngay sau khi tập, các bữa còn lại trong ngày sẽ giàn trải lượng protein Protein không nên ăn quá nhiều trước khi đi ngủ

vì có thể gây nên mất ngủ

Carb: các bạn hãy tập trung carb vào trước lúc tập để cung cấp năng lượng cho buổi tập, và trước khi ngủ để tăng chất lượng giấc ngủ, các bữa còn lại trong ngày hãy nạp carb chứa nhiều chất xơ

Fat: chất béo là nguyên tố khó tiêu nhất trong 3 nguyên tố đa lượng Các bạn nên giàn trải lượng chất béo ra từng bữa, tránh việc nạp quá nhiều chất béo một lúc và vào buổi tối vì tính chất khó tiêu sẽ có thể gây ra những vấn đề về dạ dày và mất ngủ.

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GLUTE ANATOMOMY - GIẢI PHẪU HỌC CƠ MÔNG

Hiểu được cấu tạo, điểm bám và chiều chuyển động của sợi cơ sẽ giúp người tập tối ưu hoá hiệu suất bài tập, tránh việc tập sai kĩ

thuật, giảm hiệu quả và gây chấn thương

GIẢI PHẪU HỌC CƠ MÔNG CỦA NỮ GIỚI

Dễ thấy cấu trúc cơ mông của nữ tròn và rộng hơn cơ mông của nam, bởi vậy các bạn nữ có thể thoải mái tập không cần lo về việc

mông bị "lõm" khi cơ phát triển lớn

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NHỮNG THUẬT NGỮ CẦN LƯU Ý DB: Dumbbell

KB: Kettlebell

BB: Barbell

LSRPE: Last set RPE

ROM: Range of motion

INTENSITY: % trọng lượng so với 1 rep max Ví dụ: Bạn bench press 1 rm 100kg, Intensity 60% có nghĩa bạn sẽ phải thực hiện set đó ở mức 60kg RPE: Cảm nhận về sức chịu đựng của cơ tính trên thang điểm 10

Ví dụ: Đối với RPE8: là khi bạn hoàn thành số reps được giao (VD 12 reps), và cảm nhận vẫn còn có thể thực hiện được thêm 2 reps nữa mới "FAIL" (Tức 14 reps là cạn năng lượng)

TEMPO: Tốc độ, nhịp độ của chuyển động

Ví dụ: 3010: Eccentric (xuống tạ) 3sec - Pause (điểm dừng) 0sec - Concentric (lên tạ) 1s - Pause (điểm dừng) 0s

30X1: Trong đó, X có nghĩa là phát lực mạnh nhất có thể

HYPERTROPHY: The growth of (muscle) tissue - tăng cơ/ phát triển cơ

AMRAP: As many reps as possible (with good form) Khác với Until Failure là có thể break form, thì amrap thực hiện nhiều nhất số reps với form tốt Những bài tập được set cùng 1 nhóm, ví dụ A1 A2: sẽ được thực hiện xen kẽ, A1 -> A2 -> rest ->repeat

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DAY 1 LOWER 1 Video Load (ghi lại số tạ thực tế để theo dõi quá trình) Note

Banded KB/DB Goblet Box Squat 4 8 RPE8 42X0 90s https://www.youtube.com/watch?v=2M2Zb5lfBWc Chỉ chạm nhẹ mông vào Box, không ngồi hẳn KB/DB Goblet Squat 4 12 RPE8 4220 2mins https://www.youtube.com/watch?v=JiQboHyV9aE

A1 Bulgarian Split Squat - DB 15 RPE8 2010 10s https://www.youtube.com/watch?v=wDOmo0TxSAY

A2 Good Mornings - KB 15 RPE8 2010 2mins https://www.youtube.com/watch?v=0lcPSo2gRoY

B1 Side Step Up - DB 20 2011 10s https://www.youtube.com/watch?v=F0u8ogqDcgE

B2 Hip Extension 12 4212 90s https://www.youtube.com/watch?v=BboDheDDH5Y

Hip Thrust - KB 3 20 RPE8 2020 90s https://www.youtube.com/watch?v=JjpEuLNur2o

A1 DB Bench Press 10 RPE8 2010 20s https://www.youtube.com/watch?v=69uOj5XCuUw

A2 DB Bent Over Row 10 RPE8 2010 2mins https://www.youtube.com/watch?v=HE5IBnWYEq4

B1 DB Chest Fly 12 RPE8 2010 10s https://www.youtube.com/watch?v=tJ2kaO29NDM

B2 Incline DB Row 12 RPE8 2010 2mins https://www.youtube.com/watch?v=JI9UOVTFqy8

C1 Cable Cross Over ` 15 RPE7,5 2010 10s https://www.youtube.com/watch?v=AedJsgCC9oI

C2 Seated V Grip Row 15 RPE7,5 2010 10s https://www.youtube.com/watch?v=xQNrFHEMhI4

C3 Face Pull 15 RPE7,5 2010 2mins https://www.youtube.com/watch?v=CruifQcSALU

D1 Lying Dumbbell Tricep Extension 20 2010 10s https://www.youtube.com/watch?v=IkL7ABXO7HQ

D2 Bayesian Curl 20 2010 2mins https://www.youtube.com/watch?v=VPmJ-OpCoyY

A1 Banded Kneeling Hip Thrust 20 20X2 20s https://www.youtube.com/watch?v=_m7fo4l6C80

A2 KB Good Mornings 12 RPE7,5 2010 90s https://www.youtube.com/watch?v=0lcPSo2gRoY

DB Romanian Deadlift 3 8 RPE8 2010 3mins https://www.youtube.com/watch?v=MprE4ppd27U

Rack Pull 4 8 RPE8 20X2 5mins https://www.youtube.com/watch?v=3ia3ya2Mw6I

B1 Stiff Leg Deadlift 10 RPE8 2010 20s https://www.youtube.com/watch?v=bYFSqrikw2U

B2 DB Reverse Lunges 12 RPE8 2010 2-3mins https://www.youtube.com/watch?v=ORqIoYn1JgA

C1 Banded Glute Ham Raise 8 RPE7 2010 20s https://www.youtube.com/watch?v=2dTFfD0vXo8

C2 Lying Leg Curl 15 RPE8,5 2010 3mins https://www.youtube.com/watch?v=Ysy0Aci4VvQ

Banded Hip Bridge 2 50 2mins https://www.youtube.com/watch?v=Zr2RLjIjCN0

A1 Machine Shoulder Press 8 RPE8,5 2010 10s https://www.youtube.com/watch?v=W7cM9Hed1uw

A2 Lat Pulldown 10 RPE8 2010 2mins https://www.youtube.com/watch?v=AtcrCtnah98

B1 Standing Arnold Press 15 RPE8 2010 10s https://www.youtube.com/watch?v=t6y22Dss2tw

B2 DB Lateral Raise 20 2010 10s https://www.youtube.com/watch?v=KPf9LBE3wHs

B3 DB Upright Row 20 2010 2mins https://www.youtube.com/watch?v=VIoihl5ZZzM

C1 KB Clean and Press 12 RPE8 2010 10s https://www.youtube.com/watch?v=QoFfNzHcEP8

C2 DB Pull Over 15 RPE8,5 90s https://www.youtube.com/watch?v=KQOBt5gjkSI

D1 Plank 90s 10s https://www.youtube.com/watch?v=ASdvN_XEl_c

D2 Straight Arm Pull Down 25 20X2 90s https://www.youtube.com/watch?v=3ikjqmJZ0U8

A1 Kneeling Push Up 20 2010 10s https://www.youtube.com/watch?v=EgIMk-PZwo0

A2 Inverted Row 20 2010 90s https://www.youtube.com/watch?v=1QKQA1drJbk

B1 DB Thruster 20 40X0 10s https://www.youtube.com/watch?v=u3wKkZjE8QM

B2 Suitcase Deadlift 15 3011 90s https://www.youtube.com/watch?v=1QKQA1drJbk

C1 Unilateral Kettlebell Racked Carry 50 (steps) 10s https://www.youtube.com/watch?v=jumVlXfY1Pc

C2 Dumbbell Straight Arm Side Plank 90s 60s https://www.youtube.com/watch?v=2WxwO9E93wI

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WEEK 1 BLOCK 1: LOWER BODY'S STRENGTH AND HYPERTROPHY

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Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Squat Jump with Kettlebell 5 8 RPE7 40X1 2mins https://www.youtube.com/watch?v=hrZqvNp8NDY

Banded KB/DB Goblet Squat 5 10 RPE8 4020 2mins https://www.youtube.com/watch?v=62bDZajYJm0 Thêm dây kháng lực quanh gối A1 Lunge Squat w KB 15 RPE8 2110 10s https://www.youtube.com/watch?v=le_DuA3gHfc

A2 Hip Thrust - Dumbbell 20 RPE8 2010 2mins https://www.youtube.com/watch?v=Brw7T7sxIPg

B1 Leg Press - Wide Stance 12 RPE8 4120 10s https://www.youtube.com/watch?v=h2kbOnuRfjo

B2 Hip Extension 10 4022 2mins https://www.youtube.com/watch?v=BboDheDDH5Y

Single Leg Box Jump 3 20 / side 2011 90s https://www.youtube.com/watch?v=Pw3KDsYnUXU

A1 Inverted Row 20 2010 20s https://www.youtube.com/watch?v=1QKQA1drJbk

A2 Kneeling Push up 20 20X0 2mins https://www.youtube.com/watch?v=EgIMk-PZwo0

B1 Neutral Grip Lat Pulldown 15 2010 10s https://www.youtube.com/watch?v=AtcrCtnah98

B2 Incline Dumbbell Bench Press - Neutral Grip 15 RPE8 2010 2mins https://www.youtube.com/watch?v=xScBFzkXcCk

C1 Flat DB Bench Press ` 10 RPE8 2010 10s https://www.youtube.com/watch?v=69uOj5XCuUw

C2 Incline Seal Row 15 RPE8 2010 10s https://www.youtube.com/watch?v=JI9UOVTFqy8

C3 Face pull - Scapular Retraction 20 2010 2mins https://www.youtube.com/watch?v=CruifQcSALU

D1 Rope Triceps Push Down 15 2010 10s https://www.youtube.com/watch?v=kiuVA0gs3EI

D2 Dumbbell Curl - Standing 15 2010 2mins https://www.youtube.com/watch?v=av7-8igSXTs

A1 DB Romanian Deadlift 20 4020 20s https://www.youtube.com/watch?v=MprE4ppd27U

A2 Seated Good Mornings - KB (Tạ ấm) 12 RPE7,5 2110 90s https://www.youtube.com/watch?v=cJWYiUkiWrE Cách buộc dây ở bài Block Pull: Block Pull - Sumo Stance - 10cm - Banded 5 8 RPE8 2010 3mins https://www.youtube.com/watch?v=pUVIYI51ZLI https://www.youtube.com/watch?v=aYQmL8hX4kU

Barbell Romanian Deadlift - Sumo Stance 4 10 RPE8 20X1 3mins https://www.youtube.com/watch?v=m4N990-cBYM

B1 Dumbbell Front Squat 15 RPE8 2010 20s https://www.youtube.com/watch?v=B86Zj72LwzA

B2 BB Stiff Leg Deadlift 12 RPE8 2010 2-3mins https://www.youtube.com/watch?v=MCHuv9b58OE

C1 Leg Press - High Stance 12 RPE7 2010 20s https://www.youtube.com/watch?v=tY2uGI4EzCQ

Hip Bridge 2 50 2mins https://www.youtube.com/watch?v=Zr2RLjIjCN0

Barbell Push Press 4 12 RPE8,5 20X0 2mins https://www.youtube.com/watch?v=PcjbebdiMc0 Sử dụng lực hông A1 Seated DB Clean and Press 10 RPE8 2010 10s https://www.youtube.com/watch?v=OqWw5f7mg8k

A2 Stading DB Front Raise 20 2010 90s https://www.youtube.com/watch?v=sOcYlBI85hc

B1 DB Arnold Z-Press 15 RPE8 2010 10s https://www.youtube.com/watch?v=YbRZfkbir-w

B2 Lat Pull Down - Wide Grip 15 RPE8 2011 90s https://www.youtube.com/watch?v=z7ei5hd5as8

C1 Standing Cable Low Row 15 RPE8 2011 10s https://www.youtube.com/watch?v=g_oWOW6fgEI

C2 Straight Arms Rope Pull Down 15 RPE8,5 2011 90s https://www.youtube.com/watch?v=QAMQz8lsPC8

Band Assited Chin up 2 Fail 2010 90s https://www.youtube.com/watch?v=8twV8WUlNKk

A1 Dumbbell Overhead Squat - Single Arm 15 RPE7,5 2010 10s https://www.youtube.com/watch?v=azumEfnk-GI

A2 Stading DB Curl 15 RPE8,5 2111 90s https://www.youtube.com/watch?v=av7-8igSXTs&t

B1 KB Swing 20 10s https://www.youtube.com/watch?v=sSESeQAir2M

B2 DB Walking Lunge 15 / side RPE8,5 2010 90s https://www.youtube.com/watch?v=Y_68ySb4kbA

C1 DB Stiff Leg Deadlift 15 RPE8 2010 10s https://www.youtube.com/watch?v=bYFSqrikw2U

C2 Knee Push up 20 2010 90s https://www.youtube.com/watch?v=EgIMk-PZwo0

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BLOCK 1: LOWER BODY'S STRENGTH AND HYPERTROPHY

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A1 Banded KB/DB Goblet Squat 10 RPE8 3110 20s https://www.youtube.com/watch?v=62bDZajYJm0 Thêm dây kháng lực quanh gối A2 Block Pull 10cm - Conventional 8 RPE8 30X0 3-5mins https://www.youtube.com/watch?v=VsvzKy9nJFU

B1 Front Squat 12 RPE8 4110 20s https://www.youtube.com/watch?v=B86Zj72LwzA

B2 Romanian Deadlift Barbell - Snatch Grip 10 RPE8 4022 2mins https://www.youtube.com/watch?v=4k5X93dvM-I

C1 Sissy Squat 12 3210 10s https://www.youtube.com/watch?v=-ySW9NJ9h-s

C2 Leg Press - Wide Stance 12 3010 2mins https://www.youtube.com/watch?v=h2kbOnuRfjo

Squat Jump with Kettlebell 3 20 2010 90s https://www.youtube.com/watch?v=hrZqvNp8NDY

A1 Dumbbell Chest Fly 15 RPE8 2110 20s https://www.youtube.com/watch?v=tJ2kaO29NDM

A2 Lat Pulldown 15 RPE8 2010 90s https://www.youtube.com/watch?v=z7ei5hd5as8

B1 Incline Dumbbell Bench Press 15 RPE8 2010 10s https://www.youtube.com/watch?v=xScBFzkXcCk

B3 DB Bent Over Row 15 RPE8 2010 90s https://www.youtube.com/watch?v=HE5IBnWYEq4

C1 Cable Cross Over 20 2010 10s https://www.youtube.com/watch?v=AedJsgCC9oI

C2 Seated Cable Row To Neck 20 2010 90s https://www.youtube.com/watch?v=mZYujG4fO1s

D1 Knee Push Up AMRAP 2010 10s https://www.youtube.com/watch?v=EgIMk-PZwo0

D2 Band Assisted Chin Up AMRAP 2010 90s https://www.youtube.com/watch?v=8twV8WUlNKk

A1 Sumo Block Pull - 5cm 15 RPE8 30X1 20s https://www.youtube.com/watch?v=pUVIYI51ZLI

A2 Front Squat 12 RPE7 3110 3mins https://www.youtube.com/watch?v=B86Zj72LwzA

B1 Suitcase Deadlift 12 RPE8 3010 20s https://www.youtube.com/watch?v=dj3lWcYMZQg Nâng từ điểm tạ chạm đất B2 Lunges 15 RPE8 3010 2-3mins https://www.youtube.com/watch?v=Y_68ySb4kbA

C1 Hip Bridge 25 2010 20s https://www.youtube.com/watch?v=Zr2RLjIjCN0

C2 Leg Curl 20 2010 90s https://www.youtube.com/watch?v=Ysy0Aci4VvQ

Calf Raise 2 20 3210 20s https://www.youtube.com/watch?v=-M4-G8p8fmc

A1 Lateral Raise 15 RPE8 2010 10s https://www.youtube.com/watch?v=KPf9LBE3wHs

A2 Power High Row 15 RPE8 2010 10s https://www.youtube.com/watch?v=s9eW5yyZKOY

A3 Seated Clean And Press - Dumbbell 15 RPE8 2010 10s https://www.youtube.com/watch?v=OqWw5f7mg8k

A4 Standing Arnold Press 15 RPE8 3010 2mins https://www.youtube.com/watch?v=t6y22Dss2tw

B1 Trap-3 Raise 15 3011 10s https://www.youtube.com/watch?v=bvFTLE99Nhw

B2 Rhomboids Raise 15 3011 10s https://www.youtube.com/watch?v=dR2BzcvN7FY

B3 Straight Arms Rope Pull Down 15 RPE8 3011 10 https://www.youtube.com/watch?v=QAMQz8lsPC8&t

B4 Machine Row - Wide Grip 15 RPE8 3011 10s https://www.youtube.com/watch?v=HB_H33w3BSY

B5 Lat Pulldown 15 2010 2-3mins https://www.youtube.com/watch?v=z7ei5hd5as8

C1 Cable Curl 30 2010 10s https://www.youtube.com/watch?v=AkNzXtWBvCQ

C2 Rope Triceps Extension 30 2010 90s https://www.youtube.com/watch?v=5TW9vHS8tvs

A1 Band Assisted Chin Up Fail 2010 10s https://www.youtube.com/watch?v=8twV8WUlNKk

A2 Standing Push Press 12 RPE8 2010 90s https://www.youtube.com/watch?v=PcjbebdiMc0 Dùng lực của hông B1 Single Arm - Incline - Bench Press - KB 15 RPE8 2010 10s https://www.youtube.com/watch?v=FyOXeSIMHEk

B2 Suitcase Deadlift 15 RPE8 2010 90s https://www.youtube.com/watch?v=dj3lWcYMZQg

C1 Unilateral KB Racked Carry 50 steps/side 10s https://www.youtube.com/watch?v=UobCQaiHByo

C2 Dumbbell Side Plank 45s 60s https://www.youtube.com/watch?v=K2VljzCC16g

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Squat Jump with Kettlebell 5 8 RPE7 40X1 2mins https://www.youtube.com/watch?v=hrZqvNp8NDY

Banded KB/DB Goblet Squat 5 10 RPE8 4020 2mins https://www.youtube.com/watch?v=62bDZajYJm0 Thêm dây kháng lực quanh gối A1 Lunge Squat w KB 15 RPE8 2110 10s https://www.youtube.com/watch?v=le_DuA3gHfc

A2 Hip Thrust - Dumbbell 20 RPE8 2010 2mins https://www.youtube.com/watch?v=Brw7T7sxIPg

B1 Leg Press - Wide Stance 12 RPE8 4120 10s https://www.youtube.com/watch?v=h2kbOnuRfjo

B2 Hip Extension 10 4022 2mins https://www.youtube.com/watch?v=BboDheDDH5Y

Single Leg Box Jump 3 20 / side 2011 90s https://www.youtube.com/watch?v=Pw3KDsYnUXU

T-Bar Row 4 12 RPE8,5 2010 90s https://www.youtube.com/watch?v=sw3JUZbvxWQ

Pull Up - Wide grip 3 12 2010 90s https://www.youtube.com/watch?v=8twV8WUlNKk

Seated Rope Cable Row To Neck 3 12 RPE8,5 2010 90s https://www.youtube.com/watch?v=mZYujG4fO1s Ngồi ở máy Lat Pull Down - Kéo về phía sau cổ A1 Dumbbell Seal Row 15 RPE8,5 2010 20s https://www.youtube.com/watch?v=JI9UOVTFqy8

A2 Incline Reverse Superman 15 2010 20s https://www.youtube.com/watch?v=YAWGHSSKDPs

A3 Face Pull (Scapular Retraction) 15 2010 90s https://www.youtube.com/watch?v=CruifQcSALU

B1 Barbell Curl 10 RPE9 2010 20s https://www.youtube.com/watch?v=8bMtBJPl8ow

B2 Bayesian Cable Curl 12 RPE9 2010 90s https://www.youtube.com/watch?v=VPmJ-OpCoyY

A1 DB Romanian Deadlift 20 4020 20s https://www.youtube.com/watch?v=MprE4ppd27U

A2 Seated Good Mornings - KB (Tạ ấm) 12 RPE7,5 2110 90s https://www.youtube.com/watch?v=cJWYiUkiWrE Cách buộc dây ở bài Block Pull: Block Pull - Sumo Stance - 10cm - Banded 5 8 RPE8 2010 3mins https://www.youtube.com/watch?v=pUVIYI51ZLI https://www.youtube.com/watch?v=aYQmL8hX4kU

Barbell Romanian Deadlift - Sumo Stance 4 10 RPE8 20X1 3mins https://www.youtube.com/watch?v=m4N990-cBYM

B1 Dumbbell Front Squat 15 RPE8 2010 20s https://www.youtube.com/watch?v=B86Zj72LwzA

B2 BB Stiff Leg Deadlift 12 RPE8 2010 2-3mins https://www.youtube.com/watch?v=MCHuv9b58OE

C1 Leg Press - High Stance 12 RPE7 2010 20s https://www.youtube.com/watch?v=tY2uGI4EzCQ

Hip Bridge 2 50 2mins https://www.youtube.com/watch?v=Zr2RLjIjCN0

Incline DB Bench Press 3 15 RPE8,5 3010 90s https://www.youtube.com/watch?v=xScBFzkXcCk

Lateral raise - cable 3 20 2010 45s https://www.youtube.com/watch?v=FGU9j1P5L-w

Arnold Z-Press 3 12 RPE8,5 3010 90s https://www.youtube.com/watch?v=PmXz2Ik-On4

A1 Flat DB Bench Press 12 RPE8 31X0 10s https://www.youtube.com/watch?v=69uOj5XCuUw

A2 Lying Dumbbell Chest Fly 15 RPE8 3110 90s https://www.youtube.com/watch?v=tJ2kaO29NDM

Rope Triceps Push Down 3 15 RPE8,5 3012 90s https://www.youtube.com/watch?v=kiuVA0gs3EI

Barbell Shrug 3 15 3111 90s https://www.youtube.com/watch?v=g6qbq4Lf1FI

B1 Incline DB Curl 20 10s https://www.youtube.com/watch?v=FM7725AeXPA

B2 Incline DB Triceps Extension 20 90s https://www.youtube.com/watch?v=MhJw42tW2J8

A1 Single Arm Kettlebell Squat 15 RPE7,5 2010 10s https://www.youtube.com/watch?v=B6ovjK6y_Og

A2 Zottman Curl 20 2010 90s https://www.youtube.com/watch?v=FSGDM9-dZ9w

B1 KB Swing 20 10s https://www.youtube.com/watch?v=sSESeQAir2M

B2 Zercher Goodmornings 15 RPE8,5 2010 90s https://www.youtube.com/watch?v=iRiFazL0Aiw

C1 DB Stiff Leg Deadlift 15 RPE8 2010 10s https://www.youtube.com/watch?v=bYFSqrikw2U

C2 Knee Push up 20 2010 90s https://www.youtube.com/watch?v=EgIMk-PZwo0

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A1 Goblet Squat - Band On Knee 15 RPE8 2010 90s https://www.youtube.com/watch?v=9Dqet845KY0

A2 Hip Thrust - Barbell 15 RPE8 2010 90s https://www.youtube.com/watch?v=Zp26q4BY5HE

B1 Squat Jump 15 RPE8 20s https://www.youtube.com/watch?v=Azl5tkCzDcc

B2 Russian Step Up 15 RPE8 60s https://www.youtube.com/watch?v=X74MZxa8Vak Có thể dùng tạ hoặc BW C1 Leg Extension 15 RPE8 2010 10s https://www.youtube.com/watch?v=iMA5J5oSFcY

C2 Leg curl 15 RPE8 2010 60s https://www.youtube.com/watch?v=Ysy0Aci4VvQ

Dumbbell OHP 3 8-10 RPE8 3010 2mins https://www.youtube.com/watch?v=B-aVuyhvLHU&t

Incline DB Bench Press - Rotation 2 10-12 RPE7 3110 2mins https://www.youtube.com/watch?v=scunxLAlLL0

DB Chest Fly 2 10-12 RPE8 3110 60s https://www.youtube.com/watch?v=tJ2kaO29NDM

A1 Lat pull down - wide grip 10 RPE7 3011 20s https://www.youtube.com/watch?v=z7ei5hd5as8

A2 Lat pull down - close grip 10 RPE7 3011 20s https://www.youtube.com/watch?v=E2Y3pejgwMU

A3 cable pull over 10 RPE7 3210 2mins https://www.youtube.com/watch?v=Mjxg51uigCc

Incline DB Curl 2 12 RPE8 60s https://www.youtube.com/watch?v=FM7725AeXPA

Sumo Deadlift 4 8 RPE7 40X2 2mins https://www.youtube.com/watch?v=YUrXRgNjSmw

A1 Spanish squat 15 RPE7 4010 20s https://www.youtube.com/watch?v=ayRfmb_NJk0

A2 Leg Press 12 RPE8 4010 90s https://www.youtube.com/watch?v=fM2WvgirlLM

Back extension 4 10 RPE8 40X2 90s https://www.youtube.com/watch?v=BboDheDDH5Y

Dumbbell Walking Lunge 3 15 RPE7 2010 90s https://www.youtube.com/watch?v=Y_68ySb4kbA

Calf raise 2 20 2010 20s https://www.youtube.com/watch?v=-M4-G8p8fmc

Overhead Press 3 12 RPE7 2010 90s https://www.youtube.com/watch?v=B-aVuyhvLHU&t

Straight arms pull down 3 15 2010 60s https://www.youtube.com/watch?v=3ikjqmJZ0U8

Lat Pulldown 3 15 2010 90s https://www.youtube.com/watch?v=z7ei5hd5as8

A1 Inverted row 20 2010 20s https://www.youtube.com/watch?v=1QKQA1drJbk

A2 Incline Reverse Superman 20 2010 20s https://www.youtube.com/watch?v=YAWGHSSKDPs

A3 Face Pull (Scapular Retraction) 12-15 2010 90s https://www.youtube.com/watch?v=CruifQcSALU

Barbell Curl 2 10 RPE7 2010 20s https://www.youtube.com/watch?v=8bMtBJPl8ow

A1 Dumbbell Bench - Single Arm 15/side RPE7 2010 10s https://www.youtube.com/watch?v=X8zXg41yziI

A2 Incline Dumbbell Curl 20 2010 90s https://www.youtube.com/watch?v=FM7725AeXPA

B1 Dmbbell Walking Lungle 15 RPE8 2010 10s https://www.youtube.com/watch?v=Y_68ySb4kbA

B2 Pull Up Fail 2010 10s https://www.youtube.com/watch?v=8twV8WUlNKk

B3 Push Up 20 2010 90s https://www.youtube.com/watch?v=EgIMk-PZwo0

C1 Calf Raise 20 2010 10s https://www.youtube.com/watch?v=-M4-G8p8fmc

C2 Hammer Curl 15 RPE8 2010 60s https://www.youtube.com/watch?v=EdWCF9-ZAJI

D1 Plank 120s 10s https://www.youtube.com/watch?v=ASdvN_XEl_c

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WEEK 5 - DELOAD

3 3

2 3

3

4

3

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Trang 10

Squat 5 15-12-10-15-20 RPE8 3010 Infinity https://www.youtube.com/watch?v=1xMaFs0L3ao Mức tạ thay đổi theo tương ứng số reps A1 Spanish Squat - Banded - KB 15 RPE8 3010 10s https://www.youtube.com/watch?v=VltrVzeGmcM

A2 Bulgarian Split Squat - BB 15 RPE8 3110 2mins https://www.youtube.com/watch?v=KU3psaOTGmc

B1 Dumbbell Reverse Lunge 15/side RPE8 2010 10s https://www.youtube.com/watch?v=ZK-O_aS3GdY

B2 Leg Curl 15 RPE8 2110 10s https://www.youtube.com/watch?v=Ysy0Aci4VvQ

B3 Hip Bridge - Weighted - Banded 30 2011 2mins https://www.youtube.com/watch?v=CQC1UxRVbOw

Back Extension - Weighted 3 10 RPE7,5 2011 60s https://www.youtube.com/watch?v=BboDheDDH5Y

Squat Jump - Bodyweight 2 25 60s https://www.youtube.com/watch?v=Azl5tkCzDcc

A1 Dumbbell Chest Fly 15 RPE8 2110 10s https://www.youtube.com/watch?v=tJ2kaO29NDM

A2 Push Up 20 2010 90s https://www.youtube.com/watch?v=EgIMk-PZwo0

Bench Press 3 15-12-10-15-20 RPE8 3010 3-5mins https://www.youtube.com/watch?v=ryUKqQ14Jts

B1 Incline Dumbbell Bench Press - Rotation Grip 15 RPE8 3010 10s https://www.youtube.com/watch?v=scunxLAlLL0

B2 Decline Dumbbell Bench Press - Reverse Grip 15 RPE8 3010 10s https://www.youtube.com/watch?v=hkNg0pyB3vg

B3 Machine Chest Fly 15 2010 2mins https://www.youtube.com/watch?v=jiitI2ma3J4

C1 Inverted Row 15 2011 10s https://www.youtube.com/watch?v=1QKQA1drJbk

C2 Seated Cable Row 15 RPE7,5 2011 10s https://www.youtube.com/watch?v=xQNrFHEMhI4

C3 Face Pull 30 RPE8 2011 3mins https://www.youtube.com/watch?v=CruifQcSALU

D1 Triceps Push Down 20 2011 10s https://www.youtube.com/watch?v=8WL0m0vLAPo

D2 Cable Curl 20 2110 2-3mins https://www.youtube.com/watch?v=AkNzXtWBvCQ

A1 Barbell Goodmornings 6-8 RPE7 2010 10s https://www.youtube.com/watch?v=YA-h3n9L4YU

A2 Hip Extension 12 2011 90s https://www.youtube.com/watch?v=BboDheDDH5Y

Deadlift 5 12-10-8-12-15 RPE8 20X0 Infinity https://www.youtube.com/watch?v=sLqn0uP6iCU Mức tạ thay đổi theo tương ứng số reps Block pull - Banded - Sumo Stance 4 8 RPE7,5 20X0 3-5mins https://www.youtube.com/watch?v=pUVIYI51ZLI Đeo dây band vào 2 bên tạ để tăng Intensity B1 dumbbell Front Squat 15 3010 10s https://www.youtube.com/watch?v=B86Zj72LwzA&t

B2 Leg Press 15 3110 10s https://www.youtube.com/watch?v=fM2WvgirlLM

B3 Leg Curl 20 2110 3mins https://www.youtube.com/watch?v=Nq7GQxyMrW4

C1 Hip Thrust 15 RPE9 2011 10s https://www.youtube.com/watch?v=Zp26q4BY5HE

C2 Swing - Single Arm 25 / side 2mins https://www.youtube.com/watch?v=crd4eeJ3V_Y

Barbell Push Press 3 12 RPE7,5 20X0 2mins https://www.youtube.com/watch?v=PcjbebdiMc0

A1 Seated Bumbbell Clean and Press 15 RPE8 2010 10s https://www.youtube.com/watch?v=OqWw5f7mg8k

A2 Seated Dumbbell Shoulders Press - Neutral Grip 15 RPE8,5 2010 10s https://www.youtube.com/watch?v=jMHcE7abzRo

A3 Cable Front Raise 25 2010 3mins https://www.youtube.com/watch?v=PmXz2Ik-On4

B1 Sots Press - Wide Grip 8 RPE7,5 30X1 10s https://www.youtube.com/watch?v=6e8goCaBu3I

B2 Pull Up 10 2010 10s https://www.youtube.com/watch?v=8twV8WUlNKk

B3 Trap 3 Raise 20 2011 2mins https://www.youtube.com/watch?v=bvFTLE99Nhw

C1 Lat Pull Down - Close Grip 15 RPE8 2010 10s https://www.youtube.com/watch?v=E2Y3pejgwMU

C2 Side Plank - kettlebell Hold 45s 90s https://www.youtube.com/watch?v=xWrzn2BxKrM

A1 Lat Pulldown 15 2010 10s https://www.youtube.com/watch?v=z7ei5hd5as8

A2 Goblet Squat 15 RPE7,5 3010 90s https://www.youtube.com/watch?v=xRTMjjZ76GI

B1 Incline Bench Press - Dumbbell Rotation 15 RPE7 3010 10s https://www.youtube.com/watch?v=scunxLAlLL0

B2 Sumo Deadlift - KettelBell 10 RPE8 30X0 90s https://www.youtube.com/watch?v=hinonqqzatk

C1 Barbell Row 15 RPE7 3011 10s https://www.youtube.com/watch?v=Nq7GQxyMrW4

C2 Leg Curl 10 RPE7 3011 10s https://www.youtube.com/watch?v=Nq7GQxyMrW4

C3 Barbell Curl 15 RPE7,5 3010 60s https://www.youtube.com/watch?v=8bMtBJPl8ow

D1 Crunch 20 3010 10s https://www.youtube.com/watch?v=Xyd_fa5zoEU

3

WEEK 6

4

3

2

3

2

3

2

4

2

Định dạng
Số trang	12
Dung lượng	1,94 MB