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    Workout Program in Boarding School

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    dina yt
    This document provides a weekly workout schedule spanning Sunday to Saturday. It includes details of targeted muscle groups and exercises for each day. Sunday focuses on back and biceps, with exercises like bent over rows and hammer curls. Monday is designated as a cardio day involving jogging. Tuesday targets legs with exercises like goblet squats and deadlifts after taekwondo class. The rest of the week includes full body workouts on various days with a mix of strength, cardio and bodyweight exercises, and abs on Friday. Saturday is designated as a rest day.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Workout Program in Boarding School

    Uploaded by

    dina yt
    33 views1 page
    This document provides a weekly workout schedule spanning Sunday to Saturday. It includes details of targeted muscle groups and exercises for each day. Sunday focuses on back and biceps, with exercises like bent over rows and hammer curls. Monday is designated as a cardio day involving jogging. Tuesday targets legs with exercises like goblet squats and deadlifts after taekwondo class. The rest of the week includes full body workouts on various days with a mix of strength, cardio and bodyweight exercises, and abs on Friday. Saturday is designated as a rest day.

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    Workout Program In Boarding School

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    This document provides a weekly workout schedule spanning Sunday to Saturday. It includes details of targeted muscle groups and exercises for each day. Sunday focuses on back and biceps, with exercises like bent over rows and hammer curls. Monday is designated as a cardio day involving jogging. Tuesday targets legs with exercises like goblet squats and deadlifts after taekwondo class. The rest of the week includes full body workouts on various days with a mix of strength, cardio and bodyweight exercises, and abs on Friday. Saturday is designated as a rest day.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    33 views1 page

    Workout Program in Boarding School

    Uploaded by

    dina yt
    This document provides a weekly workout schedule spanning Sunday to Saturday. It includes details of targeted muscle groups and exercises for each day. Sunday focuses on back and biceps, with exercises like bent over rows and hammer curls. Monday is designated as a cardio day involving jogging. Tuesday targets legs with exercises like goblet squats and deadlifts after taekwondo class. The rest of the week includes full body workouts on various days with a mix of strength, cardio and bodyweight exercises, and abs on Friday. Saturday is designated as a rest day.

    Copyright:

    © All Rights Reserved
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    SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

    Back & Biceps Cardio Day Leg Day Back 2 Upper Body Basketball and Abs Focused & Legs Rest ;)
    Duration: 1 Hour 30 Min 1 Hour Jog [After taekwondo class.] Speed
    Start at 11PM 5PM-6PM
    Warm Up Warm Up Warm Up Warm Up Warm Up
    15 Regular Push Ups Squats 1 Min Planks Run around court Planks 1 Min
    10 Diamond 10x2 (20s rest) (15 Regular Push Ups for 5 rounds. Jog 4 Rounds
    Scapular Pull Ups Leg Swings 10 Diamond) x2 20 Squats 30 Sit Ups
    3x20 (30s rest) Calf Raises 2 Pull Ups 10 Diamond Push 20 Squats
    25x2 Ups
    During rest do planks
    Some Stretches REPEAT 2X 1 Min Planks REPEAT 2X
    REPEAT 2X
    Attacking The Back 7.2KM Jog Quads & Glutes 70% Of The Arms SHOOT! Roti Purple
    st nd rd
    DB Bent Over Reverse Grip 1 & 2 & 3 Round 10 Goblet Squats – 8 DB Sumo 10 Triceps Pushdowns Each and every Reverse Crunches
    Rows 3x10 (1min rest) - Aim to finish under Squats – 3 DB Front Squats (Using Pull Up Bar w failed attempt, drop 4x12
    7 minutes for each REPEAT 7X Resistance Band) – 10 down and do 10 30 Sit Ups x3
    round. Diamond Push Ups. Push Ups. (In between sets hold
    DB Deadlift REPEAT 5X 30s plank w weights)
    4th Round – 3x8 (1min rest) Continue shooting &
    Single DB Two Arm Rows Sprint/Rest/Sprint DB Stiff Leg Deadlift (RDL’s) CORE playing for 30 10 Goblet Squats – 10
    3x10 (1 min rest) 3x10 Leg Raises minutes. Leg Raises - 10 Sit Ups
    Single Arm DB Rows 5th & 6th – Balance. 4x10 Repeat 5x
    4x10 (no rest, both sides) Reverse Crunches Work on dribbling
    Barbell Heavy Rows 3x10 (In between sets right after, dribble DB Deadlift 3x8
    3x8 (1 min rest) do planks w weights) back and fourth (Do 30s of planks in
    Around The World 30 Sit Ups x2 from one goal to between sets)
    2xFailure another.
    Biceps Finishing Off Burn Them. Extras Sweat More?
    Hammer Curls 3x10 1 Min Planks x3 20 Continuous Squats 30s Planks w Weights 1 Min Planks 20 Squats x 2
    Cross Over Curls 3x10 In between sets do 15 Calf Raises w Weights 15 Reg & Dia Push Ups Taekwondo Kicks cus
    BB Curls 3x10 20 Calf Raises. 2 Pull Ups – 10 why not.
    (1min rest) Scapular

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