Giáo án tập gym cho nam giới, chú trọng vào cơ vai. Giáo án gồm 8 tuần, mỗi tuần 5 buổi: UPPER SHOULDER FOCUSING LOWER ARM SHOULDER LOWER UPPER. Level yêu cầu: Intermediate Advanced. High voulume, high intensity.
Trang 1NAME SHOULDER TRAINING
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
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.
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
Trang 2DELTOID MUSCLE ANATOMY - GIẢI PHẪU HỌC NHÓM CƠ VAI
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
Trang 3DB: 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
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
NHỮNG THUẬT NGỮ CẦN LƯU Ý
MYO REPS: Là một Set lớn bao gồm nhiều Mini-Set Bạn chọn mức tạ 40-50% của 1 Rep Max, thực hiện 20-30 reps cho set đầu tiên, sau đó các bạn nghỉ 5-10s để bắt đầu thực
hiện
5-6 Mini-set Mỗi Mini-set các bạn thực hiện 1/3 số reps của Set đầu tiên (thường sẽ là khoảng 8réps cho 1 mini-set) Thưc hiên đen khi Thât Bại
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)
Trang 4SHOULDER HYPERTROPHY PROGRAM
B1 Incline Bench Press - 45 degrees 8-10 RPE8 2010 5s https://www.youtube.com/watch?v=SrqOu55lrYU
B1 Seated Row - Cable - Wide Grip 15-20 RPE8 2011 10s https://www.youtube.com/watch?v=e9oe5qbN0jo
BLOCK 1: SHOULDER HYPERTROPHY PROGRAM
WEEK 1
4
4 3
4 4
UPPER / SHOULDER FOCUSING
LOWER
4 4
3
4
4 4 4
ARM / SHOULDER
LOWER
UPPER
Trang 5SHOULDER HYPERTROPHY PROGRAM
B1 Incline Bench Press - 60 degrees - Reverse Grip 8-10 RPE8 2010 5s https://www.youtube.com/watch?v=bxQqbnF30-8
Conventional Block Pull - Wide Stance - Wide Grip 5 6-8 RPE8 20X1 3-5mins https://www.youtube.com/watch?v=Qzo45_lRDBI
A1 Bent-over Row - BB - Reverse Grip 10-12 RPE8 2011 10s https://www.youtube.com/watch?v=3gdGSSgDby8
B1 Seated Row - Cable - Wide Grip 15-20 RPE8 2011 10s https://www.youtube.com/watch?v=e9oe5qbN0jo
4 4
4 3
3
4
4
LOWER
ARM / SHOULDER
BLOCK 1: SHOULDER HYPERTROPHY PROGRAM
WEEK 2
5
UPPER / SHOULDER FOCUSING
LOWER
UPPER
4
4 4 4
Trang 6SHOULDER HYPERTROPHY PROGRAM
A1 Pin Overhead Press - Eccentric Only 5 RPE8 80X0 20s https://www.youtube.com/watch?v=0VNqwFAx1EA Xuống chậm, hạ tạ trong 8s A2 Lateral Raise 30 RPE9 2010 3mins https://www.youtube.com/watch?v=3VcKaXpzqRo
B1 Arnold Z-Press 8-10 RPE8 2010 5s https://www.youtube.com/watch?v=YbRZfkbir-w
B2 Standing High-Row - Wide Grip 12-15 RPE9 2011 90s https://www.youtube.com/watch?v=8Ugr2NTtB_0 Cầm rộng tay C1 Incline Bench Press - 30 Degrees 12 RPE9 2011 10s https://www.youtube.com/watch?v=SrqOu55lrYU
C2 Push Up 20 10s https://www.youtube.com/watch?v=IODxDxX7oi4
C3 Pull Up - Wide Grip 12-15 90s https://www.youtube.com/watch?v=dWB-hEfgMD4
A1 Squat Jump 20 RPE8 2011 10s https://www.youtube.com/watch?v=zMrv2ymuE-4
A2 Standing Goodmornings 12 RPE9 2010 90s https://www.youtube.com/watch?v=5Xj6XUa77qc
Conventional Deadlift 5 4-6 RPE8 20X1 3-5mins https://www.youtube.com/watch?v=op9kVnSso6Q
B1 Front Squat - BB 15 RPE8 2010 10s https://www.youtube.com/watch?v=uYumuL_G_V0
B2 Romanian Deadlift - KB 15 RPE9 2010 10s https://www.youtube.com/watch?v=qDJikpqVXYk
B3 Poliquin Step Up - DB 20 RPE9 2010 2mins https://www.youtube.com/watch?v=Nw-t_MhO-CQ
Hip Bridge - Single Leg 3 20 2010 60s https://www.youtube.com/watch?v=fDxl-0uZMJo
A1 Floor Press - BB 6-8 RPE9 2010 5s https://www.youtube.com/watch?v=6G-fNatzuSk
A2 Barbell Curl 6-8 RPE9 2010 90s https://www.youtube.com/watch?v=kwG2ipFRgfo
B1 Standing Arnold Press - DB 8-10 RPE9 2010 5s https://www.youtube.com/watch?v=3ml7BH7mNwQ
B2 Chin up - Weighted 8-10 RPE9 3010 90s https://www.youtube.com/watch?v=bZ6Ysk9jf6E
C1 Landmine Press - Single Arm 10-12 RPE9 2010 5s https://www.youtube.com/watch?v=5Cs27w8WVz4
C2 Lateral Raise 20 RPE9 2010 75s https://www.youtube.com/watch?v=3VcKaXpzqRo
Overhead Box Step Up - KB 3 60s RPE9 60s https://www.youtube.com/watch?v=e5kDLURgPtg Box cao ngang gối
Squat 5 6-8 RPE9 2210 2mins https://www.youtube.com/watch?v=SW_C1A-rejs
Romanian Deadlift - Snatch Grip 3 15 RPE9 2110 2mins https://www.youtube.com/watch?v=jugnGf220CA
A1 Split Squat - Poliquin - BB 12 RPE9 2010 10s https://www.youtube.com/watch?v=1WBfXl1DKG8
A2 Leg Press 15 RPE9 2010 2mins https://www.youtube.com/watch?v=oujca3_Shgw
B1 Reverse Lunge - DB 15 / side RPE9 2010 10s https://www.youtube.com/watch?v=qYGzE8Uou7E
B2 Hip Bridge - Single Leg 15 / side 2010 90s https://www.youtube.com/watch?v=fDxl-0uZMJo
Cycling - Low Intensity 1 30mins https://www.youtube.com/watch?v=Ovlm9wWTk7Y
Quadruped Row 2 10 RPE8 2011 60s https://www.youtube.com/watch?v=M6NeRnQgks0
T-Bar Row 5 6-8 RPE8 20X1 2mins https://www.youtube.com/watch?v=j3Igk5nyZE4
A1 Seal Row - DB 10-12 RPE8 2011 10s https://www.youtube.com/watch?v=6CDqbJk54PE
A2 Landmine Press - DB 12 RPE9 90s https://www.youtube.com/watch?v=xnhqZcF2E2s
B1 Seated Row - Cable - Wide Grip 12 RPE9 2011 10s https://www.youtube.com/watch?v=e9oe5qbN0jo
B2 Incline Bench Press - DB 12 RPE9 2010 90s https://www.youtube.com/watch?v=8iPEnn-ltC8
C1 Side Plank 45-60s 10s https://www.youtube.com/watch?v=NXr4Fw8q60o
4 4
3
6 5
4
LOWER
4
4
3
4
4
ARM / SHOULDER
LOWER
UPPER
BLOCK 1: SHOULDER HYPERTROPHY PROGRAM
WEEK 3
5 5
UPPER / SHOULDER FOCUSING
Trang 7SHOULDER HYPERTROPHY PROGRAM
A1 Overhead Press - DB 6-8 RPE8 2010 0s https://www.youtube.com/watch?v=M2rwvNhTOu0
A2 Push Press - KB - Single Arm 8-10 RPE8 20X0 10s https://www.youtube.com/watch?v=eoCVm1-D3-E
A3 Lateral Raise 15 RPE8 2010 2mins https://www.youtube.com/watch?v=3VcKaXpzqRo
B1 Incline Bench Press - 45 degrees 8-10 RPE8 2010 5s https://www.youtube.com/watch?v=SrqOu55lrYU
B2 Seal Row - DB - Neutral Grip 12-15 RPE8 2011 5s https://www.youtube.com/watch?v=cLwCfVCO_dY
B3 Inverted Row 15-20 2011 90s https://www.youtube.com/watch?v=XZV9IwluPjw
C1 Quadruped Row 45-60s RPE8 5s https://www.youtube.com/watch?v=M6NeRnQgks0
C2 Overhead Farmer Walk - DB 60s 60s https://www.youtube.com/watch?v=BNmxQNOCrRw
A1 Hip Bridge 20 2011 10s https://www.youtube.com/watch?v=MiVHq0EM234
A2 Seated Goodmornings 6-8 RPE8 2010 90s https://www.youtube.com/watch?v=cJWYiUkiWrE
Conventional Block Pull - 15cm 4 6-8 RPE8 20X1 3-5mins https://www.youtube.com/watch?v=x9-BMfIlMkg
B1 Racked Squat - KB 10 RPE8 2010 10s https://www.youtube.com/watch?v=U-8AxRHCr3M
B2 Stiff-Leg Deadlift - Single Leg - KB 10 / side RPE8 2010 10s https://www.youtube.com/watch?v=o0rblOFkuho
B3 Lying Leg Curl 12-15 RPE8 2010 2mins https://www.youtube.com/watch?v=1Tq3QdYUuHs
Hip Extension 3 12-15 2010 60s https://www.youtube.com/watch?v=xSyFcRwxACk
A1 Hairline Press 8-10 RPE8 2010 5s https://www.youtube.com/watch?v=AADM0pLkDmg
A2 Rope Triceps Push Down 8-10 RPE8 2010 90s https://www.youtube.com/watch?v=vB5OHsJ3EME
B1 Dumbbell Curl 10-12 RPE8 2010 5s https://www.youtube.com/watch?v=av7-8igSXTs
B2 Zottman Curl 12-15 RPE8 3010 90s https://www.youtube.com/watch?v=ZrpRBgswtHs
C1 Lateral Raise 20 RPE9 2010 5s https://www.youtube.com/watch?v=3VcKaXpzqRo
C2 Upright Row - DB 20 RPE9 2010 75s https://www.youtube.com/watch?v=IhZLB48kluc
Standing Clean And Press - DB - Single Arm 3 12 / side RPE8 60s https://www.youtube.com/watch?v=4MKfeQDkkNY
A1 Front Squat - BB 12 RPE9 2210 20s https://www.youtube.com/watch?v=uYumuL_G_V0
A2 Simba squat 12 RPE8 2110 2mins https://www.youtube.com/watch?v=bb8iIyaU32Q
A1 Bulgarian Split Squat - DB 15 / side RPE9 2010 10s https://www.youtube.com/watch?v=r3jzvjt-0l8
A2 Swing - Single Arm 20 / side RPE9 2010 2mins https://www.youtube.com/watch?v=R8uI-EopErw
B1 Walking Lunge - DB 15 / side RPE9 2010 10s https://www.youtube.com/watch?v=D7KaRcUTQeE
B2 Hip Extension - Weighted 15 2010 90s https://www.youtube.com/watch?v=pNIvf3CwFlc Chú ý tập trung phát lực hông
4 3
3
3 4
4 3 4 4
4
BLOCK 1: SHOULDER HYPERTROPHY PROGRAM
WEEK 4 - DELOAD WEEK
4
UPPER / SHOULDER FOCUSING
LOWER
ARM / SHOULDER
LOWER
Trang 8SHOULDER HYPERTROPHY PROGRAM
Pull Up - Wide Grip 4 10 2010 90s https://www.youtube.com/watch?v=dWB-hEfgMD4
A1 Lat Pull Down 10 RPE8 2011 10s https://www.youtube.com/watch?v=an1BMInTXLk
A2 Cable Low-Row - Wide Grip 10 RPE9 2011 10s https://www.youtube.com/watch?v=e9oe5qbN0jo
A3 Pullover - DB 10 RPE8 2210 10s https://www.youtube.com/watch?v=t_lYFd8pl1M
A4 Straight Arms Pull Down 10 2011 90s https://www.youtube.com/watch?v=QAMQz8lsPC8
Overhead Press 5 6-8 2010 90s https://www.youtube.com/watch?v=5yWaNOvgFCM
B1 Arnold Z-press - Single Arm - DB 8 RPE9 2010 5s https://www.youtube.com/watch?v=QTtJPn8h0d0
B2 Lateral Raise MYO REPS RPE9 2010 2mins https://www.youtube.com/watch?v=3VcKaXpzqRo
Kettlebell Clean and Press 3 8 2010 75s https://www.youtube.com/watch?v=sAtZ4yAsQnI
Overhead Farmer Walk - KB 2 100 steps 60s https://www.youtube.com/watch?v=s8Zqqs20pZg
Squat 6 8,6,4,4,6,8 RPE8 2010 3mins https://www.youtube.com/watch?v=SW_C1A-rejs 8 reps 6 reps 4 reps 4 reps 6 reps 8 reps
A1 Spanish Squat - Banded - KB 10 RPE8 2010 10s https://www.youtube.com/watch?v=hgFxm5KIF7M
A2 Bulgarian Split Squat - BB 12 RPE9 2010 2mins https://www.youtube.com/watch?v=qMo-gyhjV9k
B1 Reverse Lunge - DB 15/leg RPE9 2010 10s https://www.youtube.com/watch?v=qYGzE8Uou7E
B2 Leg Curl 20 RPE9 2011 10s https://www.youtube.com/watch?v=1Tq3QdYUuHs
B3 Hip Bridge - Weighted - Banded 15 RPE9 2011 2mins https://www.youtube.com/watch?v=zHhSynUs8Y4
Hip Extension - Weighted 3 10 RPE9 2011 60s https://www.youtube.com/watch?v=pNIvf3CwFlc Chú ý tập trung phát lực hông Squat Jump - Bodyweight 2 20 60s https://www.youtube.com/watch?v=cNDikYOq-HU
A1 Incline Spotto Press 8,6,4,4,6,8 RPE9 2010 5s https://www.youtube.com/watch?v=kC-7_i7Fhxs 8 reps 6 reps 4 reps 4 reps 6 reps 8 reps
A2 Barbell Curl 8,6,4,4,6,8 RPE9 2010 90s https://www.youtube.com/watch?v=QZEqB6wUPxQ 8 reps 6 reps 4 reps 4 reps 6 reps 8 reps
B1 Push Up - Weighted 15 RPE9 2010 5s https://www.youtube.com/watch?v=m1w4h6xFivQ
B2 Zottman Curl 15 RPE9 3010 90s https://www.youtube.com/watch?v=ZrpRBgswtHs
C1 Lateral Raise MYO REPS RPE9 2010 5s https://www.youtube.com/watch?v=3VcKaXpzqRo
C2 Face Pull MYO REPS RPE9 2210 2mins https://www.youtube.com/watch?v=rep-qVOkqgk
Windmill 3 10 / side RPE8 60s https://www.youtube.com/watch?v=ITSmgn_BQgY
A1 Goodmornings - BB 6-8 RPE7 2010 10S https://www.youtube.com/watch?v=5Xj6XUa77qc
A2 Hip Extension 12 2011 90S https://www.youtube.com/watch?v=xSyFcRwxACk
Deadlift 6 8,6,4,4,6,8 RPE8 20X0 Infinity https://www.youtube.com/watch?v=op9kVnSso6Q 8 reps 6 reps 4 reps 4 reps 6 reps 8 reps
Block Pull - Banded - Sumo Stance 3 8 RPE7 20X1 3mins https://www.youtube.com/watch?v=eGs7UjABU8g
B1 Front squat - DB 12 RPE9 2010 10s https://www.youtube.com/watch?v=B86Zj72LwzA
B2 Leg Press 12 RPE9 2010 10s https://www.youtube.com/watch?v=oujca3_Shgw
B3 Leg Curl 20 RPE9 2010 3mins https://www.youtube.com/watch?v=1Tq3QdYUuHs
C1 Hip Thrust 8-10 RPE9 2010 10s https://www.youtube.com/watch?v=SEdqd1n0cvg
C2 Swing - Single Arm - KB 20 2mins https://www.youtube.com/watch?v=R8uI-EopErw
A1 Incline Bench Press - 60 degrees - DB 10 RPE8 2010 10s https://www.youtube.com/watch?v=SrqOu55lrYU
A2 Incline Bench Press - 45 degrees - DB 10 RPE8 2010 10s https://www.youtube.com/watch?v=SrqOu55lrYU
A3 Pullover - Ez bar - Close Grip 10 RPE8 2010 10s https://www.youtube.com/watch?v=5ySMDrA1KkI
A4 Push Up 10 2010 2mins https://www.youtube.com/watch?v=IODxDxX7oi4
B1 Bent-over Row - BB 10 RPE8 2011 10s https://www.youtube.com/watch?v=vT2GjY_Umpw
B2 Low-Row - Cable / Machine 10 RPE8 2011 10s https://www.youtube.com/watch?v=GZbfZ033f74
B3 High-Row - Cable / Machine 10 RPE8 2011 10s https://www.youtube.com/watch?v=BI-1RnKigGM
4
4
4
BLOCK 2: SHOULDER HYPERTROPHY PROGRAM
WEEK 5
3
6 4 2
UPPER / SHOULDER FOCUSING
LOWER
ARM / SHOULDER
LOWER
4
4
3 3 3
UPPER
Trang 9SHOULDER HYPERTROPHY PROGRAM
A1 Seated Clean And Press - DB 10 RPE8 2010 10s https://www.youtube.com/watch?v=kApWz2wss8c
A2 Upright Row - DB 10 RPE8 2011 10s https://www.youtube.com/watch?v=IhZLB48kluc
A3 Lateral Raise 20 RPE9 2010 10s https://www.youtube.com/watch?v=3VcKaXpzqRo
A4 Lat Pull Down 20 RPE9 2011 10s https://www.youtube.com/watch?v=CAwf7n6Luuc
A5 Straight Arms Pull Down 10 RPE9 2011 2mins https://www.youtube.com/watch?v=QAMQz8lsPC8
Z press - BB 5 6-8 RPE8 2010 2mins https://www.youtube.com/watch?v=kj16PSRuwKA
B1 Z-press - BB 8 RPE8 2010 10s https://www.youtube.com/watch?v=kj16PSRuwKA
B2 Sots Press - Single Arm - DB 12 RPE9 2010 90s https://www.youtube.com/watch?v=vqvGofXkFok
Overhead Farmer Walk - KB 3 100 steps 60s https://www.youtube.com/watch?v=s8Zqqs20pZg
Squat 6 8,6,4,4,6,8 RPE8 2010 Infinity https://www.youtube.com/watch?v=SW_C1A-rejs 8 reps 6 reps 4 reps 4 reps 6 reps 8 reps
A1 Pin Squat 5 RPE8 2010 20s https://www.youtube.com/watch?v=9UHbrvW_WWM
A2 Bulgarian Split Squat - DB 12 RPE8 2010 Infinity https://www.youtube.com/watch?v=r3jzvjt-0l8
B1 Racked Reverse Lunge - KB 15/leg RPE9 2010 10s https://www.youtube.com/watch?v=y2jz7ot6r2I
B2 Leg Curl 20 RPE9 2011 10s https://www.youtube.com/watch?v=1Tq3QdYUuHs
B3 Hip Bridge - Weighted - Banded 30 RPE9 2011 2mins https://www.youtube.com/watch?v=zHhSynUs8Y4
Back Extension - Weighted 3 10 RPE9 2011 60 https://www.youtube.com/watch?v=pNIvf3CwFlc Chú ý tập trung phát lực hông Overhead Box Step Up - Kettlebell 3 30 / side 60 https://www.youtube.com/watch?v=e5kDLURgPtg
A1 Floor Press 8,6,4,10,15,20 RPE9 2010 5s https://www.youtube.com/watch?v=6G-fNatzuSk 8 reps 6 reps 4 reps 10 reps 15 reps 20 reps
A2 Barbell Curl 8,6,4,10,15,20 RPE9 2010 90s https://www.youtube.com/watch?v=QZEqB6wUPxQ 8 reps 6 reps 4 reps 10 reps 15 reps 20 reps
B1 Push Up - Weighted 15 RPE9 2010 5s https://www.youtube.com/watch?v=m1w4h6xFivQ
B2 Zottman Curl 15 RPE9 3010 90s https://www.youtube.com/watch?v=ZrpRBgswtHs
C1 Landmine Press 15 RPE9 2010 5s https://www.youtube.com/watch?v=jCfcGei-NqM
C2 Face Pull 20 RPE9 2210 2mins https://www.youtube.com/watch?v=rep-qVOkqgk
Windmill 3 10 / side RPE8 60s https://www.youtube.com/watch?v=ITSmgn_BQgY
A1 Deadlift to Knee - Wide Stance - Wide Grip 6-8 RPE8 2010 10s https://www.youtube.com/watch?v=Qzo45_lRDBI Kê sao cho thanh đòn ngang gối A2 Dumbbell Goblet Squat 8 RPE7 2011 2mins https://www.youtube.com/watch?v=MeIiIdhvXT4
Deadlift 6 8,6,4,4,6,8 RPE8 20X0 Infinity https://www.youtube.com/watch?v=op9kVnSso6Q 8 reps 6 reps 4 reps 4 reps 6 reps 8 reps
Block pull - Banded - Sumo Stance 4 8 RPE8 20X1 3mins https://www.youtube.com/watch?v=eGs7UjABU8g
B1 Dumbbell Split Squat 12 RPE9 2010 10s https://www.youtube.com/watch?v=MEG6blZtUpc
B2 Leg Extension 12 RPE8 2010 90s https://www.youtube.com/watch?v=YyvSfVjQeL0
C1 Hip thrust - Single Leg - Kettlebell on Hip 8-10 RPE9 2010 10s https://www.youtube.com/watch?v=UrmwWL1oqKk
C2 Hip Extension 20 2mins https://www.youtube.com/watch?v=xSyFcRwxACk
A1 Incline Bench Press - Single Arm - DB 10-12 RPE8 2010 10s https://www.youtube.com/watch?v=QPi2iPxIOMU
A2 Chest Fly - DB 15 RPE8 2010 10s https://www.youtube.com/watch?v=eozdVDA78K0
A3 Pullover - DB 15 RPE9 2110 2mins https://www.youtube.com/watch?v=t_lYFd8pl1M
B1 Chin Up 15 RPE8 2011 10s https://www.youtube.com/watch?v=0tKotgxbb3E
B2 Seated Cable Row - Wide Grip 15 RPE8 2011 10s https://www.youtube.com/watch?v=e9oe5qbN0jo
B3 Trap-3 Raise 15 RPE9 2011 3mins https://www.youtube.com/watch?v=2yw5ciEmUPg
C1 Triceps Push Down MYO REPS 2010 10s https://www.youtube.com/watch?v=2-LAMcpzODU
BLOCK 2: SHOULDER HYPERTROPHY PROGRAM
WEEK 6
4
3
5
4
6 4
4 3 2
UPPER / SHOULDER FOCUSING
LOWER
ARM / SHOULDER
LOWER
UPPER
4
6
4 3
Trang 10SHOULDER HYPERTROPHY PROGRAM
Pendlay Row 6 8,6,4,4,6,8 RPE8 2010 90s https://www.youtube.com/watch?v=Weu9HMHdiDA 8 reps 6 reps 4 reps 4 reps 6 reps 8 reps
A1 Seated Row - Wide Grip 10 RPE8 2011 10s https://www.youtube.com/watch?v=e9oe5qbN0jo
A2 Cable Low-Row - Wide Grip 10 RPE9 2011 10s https://www.youtube.com/watch?v=yd6Jzcncn48
A3 Pullover - DB 10 RPE8 2210 10s https://www.youtube.com/watch?v=t_lYFd8pl1M
A4 Straight Arms Pull Down 10 2011 90s https://www.youtube.com/watch?v=QAMQz8lsPC8
Push Press 5 6-8 2010 90s https://www.youtube.com/watch?v=iaBVSJm78ko
B1 Arnold Press - DB 8 RPE9 2010 5s https://www.youtube.com/watch?v=3ml7BH7mNwQ
B2 Lateral Raise MYO REPS RPE9 2010 2mins https://www.youtube.com/watch?v=3VcKaXpzqRo
Kettlebell Clean and Press 3 8 2010 75s https://www.youtube.com/watch?v=sAtZ4yAsQnI
Overhead Farmer Walk - KB 2 100 steps 60s https://www.youtube.com/watch?v=s8Zqqs20pZg
Squat 6 8,6,4,4,6,8 RPE8 2010 3mins https://www.youtube.com/watch?v=SW_C1A-rejs 8 reps 6 reps 4 reps 4 reps 6 reps 8 reps
A1 Hack Squat - BB 10 RPE8 2010 10s https://www.youtube.com/watch?v=64PFHtq5XO8
A2 Bulgarian Split Squat - BB 12 RPE9 2010 2mins https://www.youtube.com/watch?v=qMo-gyhjV9k
B1 Forward Lunge - DB 15/leg RPE9 2010 10s https://www.youtube.com/watch?v=D7KaRcUTQeE
B2 Leg Curl - Lying 20 RPE9 2011 10s https://www.youtube.com/watch?v=1Tq3QdYUuHs
B3 Hip Bridge - Weighted - Banded 15 RPE9 2011 2mins https://www.youtube.com/watch?v=zHhSynUs8Y4
Hip Extension - Weighted 3 10 RPE9 2011 60s https://www.youtube.com/watch?v=pNIvf3CwFlc
Squat Jump - Bodyweight 2 20 60s https://www.youtube.com/watch?v=cNDikYOq-HU
A1 Spotto Press - Close Grip 8,6,4,4,6,8 RPE9 2010 5s https://www.youtube.com/watch?v=WiyBRCFACkg 8 reps 6 reps 4 reps 4 reps 6 reps 8 reps
A2 Barbell Curl 8,6,4,4,6,8 RPE9 2010 90s https://www.youtube.com/watch?v=QZEqB6wUPxQ 8 reps 6 reps 4 reps 4 reps 6 reps 8 reps
B1 Push Up - Weighted 15 RPE9 2010 5s https://www.youtube.com/watch?v=m1w4h6xFivQ
B2 Zottman Curl 15 RPE9 3010 90s https://www.youtube.com/watch?v=ZrpRBgswtHs
C1 Lateral Raise MYO REPS RPE9 2010 5s https://www.youtube.com/watch?v=jCfcGei-NqM
C2 Face Pull MYO REPS RPE9 2210 2mins https://www.youtube.com/watch?v=rep-qVOkqgk
Windmill 3 10 / side RPE8 60s https://www.youtube.com/watch?v=ITSmgn_BQgY
A1 Goodmornings - DB - Zercher 10 RPE7 2010 10s https://www.youtube.com/watch?v=o7wSPDh5Yv8
A2 Hip Bridge - Single Leg 12 / side 2011 90s https://www.youtube.com/watch?v=fDxl-0uZMJo
Block Pull - Conventional 6 8,6,4,4,6,8 RPE8 20X0 Infinity https://www.youtube.com/watch?v=jfSxbT-65ow 8 reps 6 reps 4 reps 4 reps 6 reps 8 reps
B1 Front squat - DB 12 RPE9 2010 10s https://www.youtube.com/watch?v=uYumuL_G_V0
B2 Leg Press 12 RPE9 2010 10s https://www.youtube.com/watch?v=oujca3_Shgw
B3 Leg Curl 20 RPE9 2010 3mins https://www.youtube.com/watch?v=1Tq3QdYUuHs
C1 Hip Thrust 8-10 RPE9 2010 10s https://www.youtube.com/watch?v=SEdqd1n0cvg
C2 Swing - Single Arm - KB 20 2mins https://www.youtube.com/watch?v=R8uI-EopErw
A1 Push Press - KB - Single Arm 10 RPE8 2010 10s https://www.youtube.com/watch?v=Ln9xtKNuSFY
A2 Arnold Z-Press 10 RPE8 2010 10s https://www.youtube.com/watch?v=YbRZfkbir-w
A3 Straight Arms Pull Down 10 RPE8 2010 10s https://www.youtube.com/watch?v=QAMQz8lsPC8
A4 Push Up 20 2010 2mins https://www.youtube.com/watch?v=IODxDxX7oi4
B1 Bent-over Row - BB 10 RPE8 2011 10s https://www.youtube.com/watch?v=vT2GjY_Umpw
B2 Low-Row - Cable / Machine 10 RPE8 2011 10s https://www.youtube.com/watch?v=GZbfZ033f74 Có thể đứng hoặc ngồi kéo B3 High-Row - Cable / Machine 10 RPE8 2011 10s https://www.youtube.com/watch?v=BI-1RnKigGM
4
4
6 4
3 3 3
UPPER
2
BLOCK 2: SHOULDER HYPERTROPHY PROGRAM
WEEK 7
3
4
4 3
UPPER / SHOULDER FOCUSING
LOWER
ARM / SHOULDER
LOWER