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.
CHƯƠNG TRÌNH TẬP LUYỆN PHÁT TRIỂN SỨC MẠNH VÀ CƠ BẮP TỒN THÂN CHÚ TRỌNG CƠ MƠNG – THÂN DƯỚI (Phiên dành cho nam giới) INTRODUCTION NAME Date Training Level Total training day Length of this phase Goal NOTE Warm Up ngày : Xoay - Làm nóng khớp, Dynamic Stretching: Link video hướng dẫn Overhead Squat with Bodyweight : x 20 Plank x 30s Side Plank x 45s Prone Extension x 10 Cat Camel : x 10 PEACHY PROGRAM - GIÁO ÁN MÔNG TRÁI ĐÀO Weeks Intermediate Weeks Enhance Lower Body's Strength and Hypertrophy - Glute Muscle Focusing https://www.youtube.com/watch?v=nPHfEnZD1Wk https://www.youtube.com/watch?v=cIYeKqLqVVs&t=15s Những ngày nghỉ, khuyến khích người tập vận động hình thức Cường độ thấp - Tần suất cao như: trời 5,000 - 10,000 bước chân, đạp xe 10 - 20km, bơi lội Tư vấn dinh dưỡng để đảm bảo trình tập tối ưu: Macro cho nam: Protein x 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 BW, Carb x BW, Fat x 1,5 BW Về thực phẩm: Chọn thức ăn tự nhiên để ưu tiên cho chế độ ăn thức ăn tự nhiên ln cân đầy đủ dinh dưỡng đến thể thực phẩm bổ sung Chia bữa ăn: Protein: Tập trung phần lớn vào buổi sáng lúc thức dậy sau tập, bữa lại ngày giàn trải lượng protein Protein không nên ăn nhiều trước ngủ gây nên ngủ Carb: bạn tập trung carb vào trước lúc tập để cung cấp lượng cho buổi tập, trước ngủ để tăng chất lượng giấc ngủ, bữa lại ngày nạp carb chứa nhiều chất xơ Fat: chất béo nguyên tố khó tiêu nguyên tố đa lượng Các bạn nên giàn trải lượng chất béo bữa, tránh việc nạp nhiều chất béo lúc vào buổi tối tính chất khó tiêu gây vấn đề dày ngủ GLUTE ANATOMOMY - GIẢI PHẪU HỌC CƠ MÔNG GIẢI PHẪU HỌC CƠ MÔNG CỦA NỮ GIỚI Hiểu cấu tạo, điểm bám chiều chuyển động sợi giúp người tập tối ưu hoá hiệu suất tập, tránh việc tập sai kĩ Dễ thấy cấu trúc mơng nữ trịn rộng mơng nam, bạn nữ thoải mái tập không cần lo việc thuật, giảm hiệu gây chấn thương mông bị "lõm" phát triển lớn 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 rep max Ví dụ: Bạn bench press rm 100kg, Intensity 60% có nghĩa bạn phải thực set mức 60kg RPE: Cảm nhận sức chịu đựng tính thang điểm 10 Ví dụ: Đối với RPE8: bạn hoàn thành số reps giao (VD 12 reps), cảm nhận thực thêm reps "FAIL" (Tức 14 reps cạn lượng) TEMPO: Tốc độ, nhịp độ 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 phát lực mạnh HYPERTROPHY: The growth of (muscle) tissue - tăng cơ/ phát triển AMRAP: As many reps as possible (with good form) Khác với Until Failure break form, amrap thực nhiều số reps với form tốt Những tập set nhóm, ví dụ A1 A2: thực xen kẽ, A1 -> A2 -> rest ->repeat BLOCK 1: LOWER BODY'S STRENGTH AND HYPERTROPHY LOWER BODY'S STRENGTH AND HYPERTROPHY DAY LOWER Exercise Banded KB/DB Goblet Box Squat KB/DB Goblet Squat A1 Bulgarian Split Squat - DB A2 Good Mornings - KB B1 Side Step Up - DB B2 Hip Extension Hip Thrust - KB DAY UPPER Exercise A1 DB Bench Press A2 DB Bent Over Row B1 DB Chest Fly B2 Incline DB Row C1 Cable Cross Over ` C2 Seated V Grip Row C3 Face Pull D1 Lying Dumbbell Tricep Extension D2 Bayesian Curl DAY LOWER Exercise A1 Banded Kneeling Hip Thrust A2 KB Good Mornings DB Romanian Deadlift Rack Pull B1 Stiff Leg Deadlift B2 DB Reverse Lunges C1 Banded Glute Ham Raise C2 Lying Leg Curl Banded Hip Bridge DAY UPPER Exercise A1 Machine Shoulder Press A2 Lat Pulldown B1 Standing Arnold Press B2 DB Lateral Raise B3 DB Upright Row C1 KB Clean and Press C2 DB Pull Over D1 Plank D2 Straight Arm Pull Down DAY FULL BODY Exercise A1 Kneeling Push Up A2 Inverted Row B1 DB Thruster B2 Suitcase Deadlift C1 Unilateral Kettlebell Racked Carry C2 Dumbbell Straight Arm Side Plank Jump Squat WEEK Video Set 4 3 Set 4 2 Set 3 3 Set 4 2 Set 3 3 Rep 12 15 15 20 12 20 Intensity/RPE RPE8 RPE8 RPE8 RPE8 Tempo 42X0 4220 2010 2010 2011 4212 2020 Rest Time 90s 2mins 10s 2mins 10s 90s 90s Rep 10 10 12 12 15 15 15 20 20 Intensity/RPE RPE8 RPE8 RPE8 RPE8 RPE7,5 RPE7,5 RPE7,5 Tempo 2010 2010 2010 2010 2010 2010 2010 2010 2010 Rest Time 20s 2mins 10s 2mins 10s 10s 2mins 10s 2mins Rep 20 12 8 10 12 15 50 Intensity/RPE Tempo 20X2 2010 2010 20X2 2010 2010 2010 2010 Rest Time 20s 90s 3mins 5mins 20s 2-3mins 20s 3mins 2mins Rep 10 15 20 20 12 15 90s 25 Intensity/RPE RPE8,5 RPE8 RPE8 Tempo 2010 2010 2010 2010 2010 2010 Rest Time 10s 2mins 10s 10s 2mins 10s 90s 10s 90s Rep 20 20 20 15 50 (steps) 90s 25 Intensity/RPE RPE8 RPE7,5 RPE8 RPE8 RPE8 RPE8 RPE7 RPE8,5 RPE8 RPE8,5 20X2 Tempo 2010 2010 40X0 3011 Rest Time 10s 90s 10s 90s 10s 60s 90s https://www.youtube.com/watch?v=2M2Zb5lfBWc https://www.youtube.com/watch?v=JiQboHyV9aE https://www.youtube.com/watch?v=wDOmo0TxSAY https://www.youtube.com/watch?v=0lcPSo2gRoY https://www.youtube.com/watch?v=F0u8ogqDcgE https://www.youtube.com/watch?v=BboDheDDH5Y https://www.youtube.com/watch?v=JjpEuLNur2o Video https://www.youtube.com/watch?v=69uOj5XCuUw https://www.youtube.com/watch?v=HE5IBnWYEq4 https://www.youtube.com/watch?v=tJ2kaO29NDM https://www.youtube.com/watch?v=JI9UOVTFqy8 https://www.youtube.com/watch?v=AedJsgCC9oI https://www.youtube.com/watch?v=xQNrFHEMhI4 https://www.youtube.com/watch?v=CruifQcSALU https://www.youtube.com/watch?v=IkL7ABXO7HQ https://www.youtube.com/watch?v=VPmJ-OpCoyY Video https://www.youtube.com/watch?v=_m7fo4l6C80 https://www.youtube.com/watch?v=0lcPSo2gRoY https://www.youtube.com/watch?v=MprE4ppd27U https://www.youtube.com/watch?v=3ia3ya2Mw6I https://www.youtube.com/watch?v=bYFSqrikw2U https://www.youtube.com/watch?v=ORqIoYn1JgA https://www.youtube.com/watch?v=2dTFfD0vXo8 https://www.youtube.com/watch?v=Ysy0Aci4VvQ https://www.youtube.com/watch?v=Zr2RLjIjCN0 Video https://www.youtube.com/watch?v=W7cM9Hed1uw https://www.youtube.com/watch?v=AtcrCtnah98 https://www.youtube.com/watch?v=t6y22Dss2tw https://www.youtube.com/watch?v=KPf9LBE3wHs https://www.youtube.com/watch?v=VIoihl5ZZzM https://www.youtube.com/watch?v=QoFfNzHcEP8 https://www.youtube.com/watch?v=KQOBt5gjkSI https://www.youtube.com/watch?v=ASdvN_XEl_c https://www.youtube.com/watch?v=3ikjqmJZ0U8 Video https://www.youtube.com/watch?v=EgIMk-PZwo0 https://www.youtube.com/watch?v=1QKQA1drJbk https://www.youtube.com/watch?v=u3wKkZjE8QM https://www.youtube.com/watch?v=1QKQA1drJbk https://www.youtube.com/watch?v=jumVlXfY1Pc https://www.youtube.com/watch?v=2WxwO9E93wI https://www.youtube.com/watch?v=Azl5tkCzDcc Load (ghi lại số tạ thực tế để theo dõi trình) Set Set Set Set Note Set Set Chỉ chạm nhẹ mông vào Box, không ngồi hẳn Load Set Set Set Set Set Set Note Load Set Set Set Set Set Set Load Set Set Set Set Set Set Load Set Set Set Set Set Set Note Note Note BLOCK 1: LOWER BODY'S STRENGTH AND HYPERTROPHY LOWER BODY'S STRENGTH AND HYPERTROPHY DAY LOWER Exercise Squat Jump with Kettlebell Banded KB/DB Goblet Squat A1 Lunge Squat w KB A2 Hip Thrust - Dumbbell B1 Leg Press - Wide Stance B2 Hip Extension Single Leg Box Jump DAY UPPER Exercise A1 Inverted Row A2 Kneeling Push up B1 Neutral Grip Lat Pulldown B2 Incline Dumbbell Bench Press - Neutral Grip C1 Flat DB Bench Press C2 Incline Seal Row C3 Face pull - Scapular Retraction D1 Rope Triceps Push Down D2 Dumbbell Curl - Standing DAY LOWER Exercise A1 DB Romanian Deadlift A2 Seated Good Mornings - KB (Tạ ấm) Block Pull - Sumo Stance - 10cm - Banded Barbell Romanian Deadlift - Sumo Stance B1 Dumbbell Front Squat B2 BB Stiff Leg Deadlift C1 Leg Press - High Stance C2 Lying Leg Curl Hip Bridge DAY UPPER Exercise Barbell Push Press A1 Seated DB Clean and Press A2 Stading DB Front Raise B1 DB Arnold Z-Press B2 Lat Pull Down - Wide Grip C1 Standing Cable Low Row C2 Straight Arms Rope Pull Down Band Assited Chin up DAY FULL BODY Exercise A1 Dumbbell Overhead Squat - Single Arm A2 Stading DB Curl B1 KB Swing B2 DB Walking Lunge C1 DB Stiff Leg Deadlift C2 Knee Push up Lat Pulldown - Close Grip WEEK Video Set 5 3 Set 3 ` Set 3 Set 3 Set 4 Rep 10 15 20 12 10 20 / side Intensity/RPE RPE7 RPE8 RPE8 RPE8 RPE8 Tempo 40X1 4020 2110 2010 4120 4022 2011 Rest Time 2mins 2mins 10s 2mins 10s 2mins 90s Rep 20 20 15 15 10 15 20 15 15 Intensity/RPE Tempo 2010 20X0 2010 2010 2010 2010 2010 2010 2010 Rest Time 20s 2mins 10s 2mins 10s 10s 2mins 10s 2mins Rep 20 12 10 15 12 12 15 50 Intensity/RPE Tempo 4020 2110 2010 20X1 2010 2010 2010 2010 Rest Time 20s 90s 3mins 3mins 20s 2-3mins 20s 2mins 2mins Rep 12 10 20 15 15 15 15 Fail Intensity/RPE RPE8,5 RPE8 Tempo 20X0 2010 2010 2010 2011 2011 2011 2010 Rest Time 2mins 10s 90s 10s 90s 10s 90s 90s Rep 15 15 20 15 / side 15 20 10 Intensity/RPE RPE7,5 RPE8,5 Tempo 2010 2111 RPE8,5 RPE8 2010 2010 2010 2010 Rest Time 10s 90s 10s 90s 10s 90s 90s RPE8 RPE8 RPE8 RPE7,5 RPE8 RPE8 RPE8 RPE8 RPE7 RPE8,5 RPE8 RPE8 RPE8 RPE8,5 https://www.youtube.com/watch?v=hrZqvNp8NDY https://www.youtube.com/watch?v=62bDZajYJm0 https://www.youtube.com/watch?v=le_DuA3gHfc https://www.youtube.com/watch?v=Brw7T7sxIPg https://www.youtube.com/watch?v=h2kbOnuRfjo https://www.youtube.com/watch?v=BboDheDDH5Y https://www.youtube.com/watch?v=Pw3KDsYnUXU Video https://www.youtube.com/watch?v=1QKQA1drJbk https://www.youtube.com/watch?v=EgIMk-PZwo0 https://www.youtube.com/watch?v=AtcrCtnah98 https://www.youtube.com/watch?v=xScBFzkXcCk https://www.youtube.com/watch?v=69uOj5XCuUw https://www.youtube.com/watch?v=JI9UOVTFqy8 https://www.youtube.com/watch?v=CruifQcSALU https://www.youtube.com/watch?v=kiuVA0gs3EI https://www.youtube.com/watch?v=av7-8igSXTs Video https://www.youtube.com/watch?v=MprE4ppd27U https://www.youtube.com/watch?v=cJWYiUkiWrE https://www.youtube.com/watch?v=pUVIYI51ZLI https://www.youtube.com/watch?v=m4N990-cBYM https://www.youtube.com/watch?v=B86Zj72LwzA https://www.youtube.com/watch?v=MCHuv9b58OE https://www.youtube.com/watch?v=tY2uGI4EzCQ https://www.youtube.com/watch?v=Ysy0Aci4VvQ https://www.youtube.com/watch?v=Zr2RLjIjCN0 Video https://www.youtube.com/watch?v=PcjbebdiMc0 https://www.youtube.com/watch?v=OqWw5f7mg8k https://www.youtube.com/watch?v=sOcYlBI85hc https://www.youtube.com/watch?v=YbRZfkbir-w https://www.youtube.com/watch?v=z7ei5hd5as8 https://www.youtube.com/watch?v=g_oWOW6fgEI https://www.youtube.com/watch?v=QAMQz8lsPC8 https://www.youtube.com/watch?v=8twV8WUlNKk Video https://www.youtube.com/watch?v=azumEfnk-GI https://www.youtube.com/watch?v=av7-8igSXTs&t https://www.youtube.com/watch?v=sSESeQAir2M https://www.youtube.com/watch?v=Y_68ySb4kbA https://www.youtube.com/watch?v=bYFSqrikw2U https://www.youtube.com/watch?v=EgIMk-PZwo0 https://www.youtube.com/watch?v=E2Y3pejgwMU Load (ghi lại số tạ thực tế để theo dõi trình) Set Set Set Set Note Set Set Thêm dây kháng lực quanh gối Load Set Set Set Set Set Set Note Load Set Set Set Set Set Set Note Cách buộc dây Block Pull: https://www.youtube.com/watch?v=aYQmL8hX4kU Load Set Note Set Set Set Set Set Sử dụng lực hông Load Set Note Set Set Set Set Set BLOCK 1: LOWER BODY'S STRENGTH AND HYPERTROPHY LOWER BODY'S STRENGTH AND HYPERTROPHY DAY LOWER Exercise A1 Banded KB/DB Goblet Squat A2 Block Pull 10cm - Conventional B1 Front Squat B2 Romanian Deadlift Barbell - Snatch Grip C1 Sissy Squat C2 Leg Press - Wide Stance Squat Jump with Kettlebell DAY UPPER Exercise A1 Dumbbell Chest Fly A2 Lat Pulldown B1 Incline Dumbbell Bench Press B3 DB Bent Over Row C1 Cable Cross Over C2 Seated Cable Row To Neck D1 Knee Push Up D2 Band Assisted Chin Up DAY LOWER Exercise A1 Sumo Block Pull - 5cm A2 Front Squat B1 Suitcase Deadlift B2 Lunges C1 Hip Bridge C2 Leg Curl Calf Raise DAY UPPER Exercise A1 Lateral Raise A2 Power High Row A3 Seated Clean And Press - Dumbbell A4 Standing Arnold Press B1 Trap-3 Raise B2 Rhomboids Raise B3 Straight Arms Rope Pull Down B4 Machine Row - Wide Grip B5 Lat Pulldown C1 Cable Curl C2 Rope Triceps Extension DAY FULL BODY Exercise A1 Band Assisted Chin Up A2 Standing Push Press B1 Single Arm - Incline - Bench Press - KB B2 Suitcase Deadlift C1 Unilateral KB Racked Carry C2 Dumbbell Side Plank Knee Push Up WEEK Video Set 5 Set 4 Set 4 Set Set 4 Rep 10 12 10 12 12 20 Intensity/RPE RPE8 RPE8 RPE8 RPE8 Tempo 3110 30X0 4110 4022 3210 3010 2010 Rest Time 20s 3-5mins 20s 2mins 10s 2mins 90s Rep 15 15 15 15 20 20 AMRAP AMRAP Intensity/RPE RPE8 RPE8 RPE8 RPE8 Tempo 2110 2010 2010 2010 2010 2010 2010 2010 Rest Time 20s 90s 10s 90s 10s 90s 10s 90s Rep 15 12 12 15 25 20 20 Intensity/RPE RPE8 RPE7 RPE8 RPE8 Tempo 30X1 3110 3010 3010 2010 2010 3210 Rest Time 20s 3mins 20s 2-3mins 20s 90s 20s Rep 15 15 15 15 15 15 15 15 15 30 30 Intensity/RPE RPE8 RPE8 RPE8 RPE8 Tempo 2010 2010 2010 3010 3011 3011 3011 3011 2010 2010 2010 Rest Time 10s 10s 10s 2mins 10s 10s 10 10s 2-3mins 10s 90s Rep Fail 12 15 15 50 steps/side 45s 20 Intensity/RPE Tempo 2010 2010 2010 2010 Rest Time 10s 90s 10s 90s 10s 60s 90s RPE8 RPE8 RPE8 RPE8 RPE8 https://www.youtube.com/watch?v=62bDZajYJm0 https://www.youtube.com/watch?v=VsvzKy9nJFU https://www.youtube.com/watch?v=B86Zj72LwzA https://www.youtube.com/watch?v=4k5X93dvM-I https://www.youtube.com/watch?v=-ySW9NJ9h-s https://www.youtube.com/watch?v=h2kbOnuRfjo https://www.youtube.com/watch?v=hrZqvNp8NDY Video https://www.youtube.com/watch?v=tJ2kaO29NDM https://www.youtube.com/watch?v=z7ei5hd5as8 https://www.youtube.com/watch?v=xScBFzkXcCk https://www.youtube.com/watch?v=HE5IBnWYEq4 https://www.youtube.com/watch?v=AedJsgCC9oI https://www.youtube.com/watch?v=mZYujG4fO1s https://www.youtube.com/watch?v=EgIMk-PZwo0 https://www.youtube.com/watch?v=8twV8WUlNKk Video https://www.youtube.com/watch?v=pUVIYI51ZLI https://www.youtube.com/watch?v=B86Zj72LwzA https://www.youtube.com/watch?v=dj3lWcYMZQg https://www.youtube.com/watch?v=Y_68ySb4kbA https://www.youtube.com/watch?v=Zr2RLjIjCN0 https://www.youtube.com/watch?v=Ysy0Aci4VvQ https://www.youtube.com/watch?v=-M4-G8p8fmc Video https://www.youtube.com/watch?v=KPf9LBE3wHs https://www.youtube.com/watch?v=s9eW5yyZKOY https://www.youtube.com/watch?v=OqWw5f7mg8k https://www.youtube.com/watch?v=t6y22Dss2tw https://www.youtube.com/watch?v=bvFTLE99Nhw https://www.youtube.com/watch?v=dR2BzcvN7FY https://www.youtube.com/watch?v=QAMQz8lsPC8&t https://www.youtube.com/watch?v=HB_H33w3BSY https://www.youtube.com/watch?v=z7ei5hd5as8 https://www.youtube.com/watch?v=AkNzXtWBvCQ https://www.youtube.com/watch?v=5TW9vHS8tvs Video https://www.youtube.com/watch?v=8twV8WUlNKk https://www.youtube.com/watch?v=PcjbebdiMc0 https://www.youtube.com/watch?v=FyOXeSIMHEk https://www.youtube.com/watch?v=dj3lWcYMZQg https://www.youtube.com/watch?v=UobCQaiHByo https://www.youtube.com/watch?v=K2VljzCC16g https://www.youtube.com/watch?v=EgIMk-PZwo0 Load (ghi lại số tạ thực tế để theo dõi trình) Set Set Set Set Note Set Set Thêm dây kháng lực quanh gối Load Set Set Set Set Set Set Note Load Set Set Set Set Set Set Note Nâng từ điểm tạ chạm đất Load Set Set Set Set Set Set Note Load Set Set Set Set Set Set Note Dùng lực hông BLOCK 1: LOWER BODY'S STRENGTH AND HYPERTROPHY LOWER BODY'S STRENGTH AND HYPERTROPHY DAY LOWER Exercise Squat Jump with Kettlebell Banded KB/DB Goblet Squat A1 Lunge Squat w KB A2 Hip Thrust - Dumbbell B1 Leg Press - Wide Stance B2 Hip Extension Single Leg Box Jump DAY UPPER Exercise T-Bar Row Pull Up - Wide grip Seated Rope Cable Row To Neck A1 Dumbbell Seal Row A2 Incline Reverse Superman A3 Face Pull (Scapular Retraction) B1 Barbell Curl B2 Bayesian Cable Curl DAY LOWER Exercise A1 DB Romanian Deadlift A2 Seated Good Mornings - KB (Tạ ấm) Block Pull - Sumo Stance - 10cm - Banded Barbell Romanian Deadlift - Sumo Stance B1 Dumbbell Front Squat B2 BB Stiff Leg Deadlift C1 Leg Press - High Stance C2 Lying Leg Curl Hip Bridge DAY UPPER Exercise Incline DB Bench Press Lateral raise - cable Arnold Z-Press A1 Flat DB Bench Press A2 Lying Dumbbell Chest Fly Rope Triceps Push Down Barbell Shrug B1 Incline DB Curl B2 Incline DB Triceps Extension DAY FULL BODY Exercise A1 Single Arm Kettlebell Squat A2 Zottman Curl B1 KB Swing B2 Zercher Goodmornings C1 DB Stiff Leg Deadlift C2 Knee Push up Pull Up - Close Grip WEEK Video Set 5 3 Set 3 Set 3 Set 3 3 3 Set 4 Rep 10 15 20 12 10 20 / side Intensity/RPE RPE7 RPE8 RPE8 RPE8 RPE8 Tempo 40X1 4020 2110 2010 4120 4022 2011 Rest Time 2mins 2mins 10s 2mins 10s 2mins 90s Rep 12 12 12 15 15 15 10 12 Intensity/RPE RPE8,5 Tempo 2010 2010 2010 2010 2010 2010 2010 2010 Rest Time 90s 90s 90s 20s 20s 90s 20s 90s Rep 20 12 10 15 12 12 15 50 Intensity/RPE Tempo 4020 2110 2010 20X1 2010 2010 2010 2010 Rest Time 20s 90s 3mins 3mins 20s 2-3mins 20s 2mins 2mins Rep 15 20 12 12 15 15 15 20 20 Intensity/RPE RPE8,5 Tempo 3010 2010 3010 31X0 3110 3012 3111 Rest Time 90s 45s 90s 10s 90s 90s 90s 10s 90s Rep 15 20 20 15 15 20 15 Intensity/RPE RPE7,5 Tempo 2010 2010 RPE8,5 RPE8 2010 2010 2010 2010 Rest Time 10s 90s 10s 90s 10s 90s 90s RPE8,5 RPE8,5 RPE9 RPE9 RPE7,5 RPE8 RPE8 RPE8 RPE8 RPE7 RPE8,5 RPE8,5 RPE8 RPE8 RPE8,5 https://www.youtube.com/watch?v=hrZqvNp8NDY https://www.youtube.com/watch?v=62bDZajYJm0 https://www.youtube.com/watch?v=le_DuA3gHfc https://www.youtube.com/watch?v=Brw7T7sxIPg https://www.youtube.com/watch?v=h2kbOnuRfjo https://www.youtube.com/watch?v=BboDheDDH5Y https://www.youtube.com/watch?v=Pw3KDsYnUXU Video https://www.youtube.com/watch?v=sw3JUZbvxWQ https://www.youtube.com/watch?v=8twV8WUlNKk https://www.youtube.com/watch?v=mZYujG4fO1s https://www.youtube.com/watch?v=JI9UOVTFqy8 https://www.youtube.com/watch?v=YAWGHSSKDPs https://www.youtube.com/watch?v=CruifQcSALU https://www.youtube.com/watch?v=8bMtBJPl8ow https://www.youtube.com/watch?v=VPmJ-OpCoyY Video https://www.youtube.com/watch?v=MprE4ppd27U https://www.youtube.com/watch?v=cJWYiUkiWrE https://www.youtube.com/watch?v=pUVIYI51ZLI https://www.youtube.com/watch?v=m4N990-cBYM https://www.youtube.com/watch?v=B86Zj72LwzA https://www.youtube.com/watch?v=MCHuv9b58OE https://www.youtube.com/watch?v=tY2uGI4EzCQ https://www.youtube.com/watch?v=Ysy0Aci4VvQ https://www.youtube.com/watch?v=Zr2RLjIjCN0 Video https://www.youtube.com/watch?v=xScBFzkXcCk https://www.youtube.com/watch?v=FGU9j1P5L-w https://www.youtube.com/watch?v=PmXz2Ik-On4 https://www.youtube.com/watch?v=69uOj5XCuUw https://www.youtube.com/watch?v=tJ2kaO29NDM https://www.youtube.com/watch?v=kiuVA0gs3EI https://www.youtube.com/watch?v=g6qbq4Lf1FI https://www.youtube.com/watch?v=FM7725AeXPA https://www.youtube.com/watch?v=MhJw42tW2J8 Video https://www.youtube.com/watch?v=B6ovjK6y_Og https://www.youtube.com/watch?v=FSGDM9-dZ9w https://www.youtube.com/watch?v=sSESeQAir2M https://www.youtube.com/watch?v=iRiFazL0Aiw https://www.youtube.com/watch?v=bYFSqrikw2U https://www.youtube.com/watch?v=EgIMk-PZwo0 https://www.youtube.com/watch?v=0ulZ-B7EeY4 Load (ghi lại số tạ thực tế để theo dõi trình) Set Set Set Set Note Set Set Thêm dây kháng lực quanh gối Load Set Note Set Set Set Set Set Ngồi máy Lat Pull Down - Kéo phía sau cổ Load Set Note Set Set Set Set Set Cách buộc dây Block Pull: https://www.youtube.com/watch?v=aYQmL8hX4kU Load Set Set Set Set Set Set Note Load Set Set Set Set Set Set Note BLOCK 1: LOWER BODY'S STRENGTH AND HYPERTROPHY LOWER BODY'S STRENGTH AND HYPERTROPHY DAY LOWER Exercise A1 Goblet Squat - Band On Knee A2 Hip Thrust - Barbell B1 Squat Jump B2 Russian Step Up C1 Leg Extension C2 Leg curl DAY UPPER Exercise Dumbbell OHP Incline DB Bench Press - Rotation DB Chest Fly A1 Lat pull down - wide grip A2 Lat pull down - close grip A3 cable pull over Incline DB Curl DAY LOWER Exercise Sumo Deadlift A1 Spanish squat A2 Leg Press Back extension Dumbbell Walking Lunge Calf raise DAY UPPER Exercise Overhead Press Straight arms pull down Lat Pulldown A1 Inverted row A2 Incline Reverse Superman A3 Face Pull (Scapular Retraction) Barbell Curl DAY FULL BODY Exercise A1 Dumbbell Bench - Single Arm A2 Incline Dumbbell Curl B1 Dmbbell Walking Lungle B2 Pull Up B3 Push Up C1 Calf Raise C2 Hammer Curl D1 Plank D2 Hip Extension WEEK - DELOAD Video Set 3 Set 2 Set 4 Set 3 3 Set 3 Rep 15 15 15 15 15 15 Intensity/RPE RPE8 RPE8 RPE8 RPE8 RPE8 RPE8 Tempo 2010 2010 Rep 8-10 10-12 10-12 10 10 10 12 Intensity/RPE RPE8 RPE7 RPE8 RPE7 RPE7 RPE7 RPE8 Tempo 3010 3110 3110 3011 3011 3210 Rest Time 2mins 2mins 60s 20s 20s 2mins 60s Rep 15 12 10 15 20 Intensity/RPE RPE7 RPE7 RPE8 RPE8 RPE7 Tempo 40X2 4010 4010 40X2 2010 2010 Rest Time 2mins 20s 90s 90s 90s 20s Rep 12 15 15 20 20 12-15 10 Intensity/RPE RPE7 Tempo 2010 2010 2010 2010 2010 2010 2010 Rest Time 90s 60s 90s 20s 20s 90s 20s Rep 15/side 20 15 Fail 20 20 15 120s 10 Intensity/RPE RPE7 Tempo 2010 2010 2010 2010 2010 2010 2010 Rest Time 10s 90s 10s 10s 90s 10s 60s 10s 60s RPE7 RPE8 RPE8 2010 2010 2010 Rest Time 90s 90s 20s 60s 10s 60s https://www.youtube.com/watch?v=9Dqet845KY0 https://www.youtube.com/watch?v=Zp26q4BY5HE https://www.youtube.com/watch?v=Azl5tkCzDcc https://www.youtube.com/watch?v=X74MZxa8Vak https://www.youtube.com/watch?v=iMA5J5oSFcY https://www.youtube.com/watch?v=Ysy0Aci4VvQ Video https://www.youtube.com/watch?v=B-aVuyhvLHU&t https://www.youtube.com/watch?v=scunxLAlLL0 https://www.youtube.com/watch?v=tJ2kaO29NDM https://www.youtube.com/watch?v=z7ei5hd5as8 https://www.youtube.com/watch?v=E2Y3pejgwMU https://www.youtube.com/watch?v=Mjxg51uigCc https://www.youtube.com/watch?v=FM7725AeXPA Video https://www.youtube.com/watch?v=YUrXRgNjSmw https://www.youtube.com/watch?v=ayRfmb_NJk0 https://www.youtube.com/watch?v=fM2WvgirlLM https://www.youtube.com/watch?v=BboDheDDH5Y https://www.youtube.com/watch?v=Y_68ySb4kbA https://www.youtube.com/watch?v=-M4-G8p8fmc Video https://www.youtube.com/watch?v=B-aVuyhvLHU&t https://www.youtube.com/watch?v=3ikjqmJZ0U8 https://www.youtube.com/watch?v=z7ei5hd5as8 https://www.youtube.com/watch?v=1QKQA1drJbk https://www.youtube.com/watch?v=YAWGHSSKDPs https://www.youtube.com/watch?v=CruifQcSALU https://www.youtube.com/watch?v=8bMtBJPl8ow Video https://www.youtube.com/watch?v=X8zXg41yziI https://www.youtube.com/watch?v=FM7725AeXPA https://www.youtube.com/watch?v=Y_68ySb4kbA https://www.youtube.com/watch?v=8twV8WUlNKk https://www.youtube.com/watch?v=EgIMk-PZwo0 https://www.youtube.com/watch?v=-M4-G8p8fmc https://www.youtube.com/watch?v=EdWCF9-ZAJI https://www.youtube.com/watch?v=ASdvN_XEl_c https://www.youtube.com/watch?v=BboDheDDH5Y Load (ghi lại số tạ thực tế để theo dõi trình) Set Set Set Set Note Set Set Có thể dùng tạ BW Load Set Set Set Set Set Set Note Load Set Set Set Set Set Set Load Set Set Set Set Set Set Load Set Set Set Set Set Set Note Note Note BLOCK 2: LOWER BODY'S STRENGTH AND HYPERTROPHY LOWER BODY'S STRENGTH AND HYPERTROPHY DAY LOWER Exercise Squat A1 Spanish Squat - Banded - KB A2 Bulgarian Split Squat - BB B1 Dumbbell Reverse Lunge B2 Leg Curl B3 Hip Bridge - Weighted - Banded Back Extension - Weighted Squat Jump - Bodyweight DAY UPPER Exercise A1 Dumbbell Chest Fly A2 Push Up Bench Press B1 Incline Dumbbell Bench Press - Rotation Grip B2 Decline Dumbbell Bench Press - Reverse Grip B3 Machine Chest Fly C1 Inverted Row C2 Seated Cable Row C3 Face Pull D1 Triceps Push Down D2 Cable Curl DAY LOWER Exercise A1 Barbell Goodmornings A2 Hip Extension Deadlift Block pull - Banded - Sumo Stance B1 dumbbell Front Squat B2 Leg Press B3 Leg Curl C1 Hip Thrust C2 Swing - Single Arm DAY UPPER Exercise Barbell Push Press A1 Seated Bumbbell Clean and Press A2 Seated Dumbbell Shoulders Press - Neutral Grip A3 Cable Front Raise B1 Sots Press - Wide Grip B2 Pull Up B3 Trap Raise C1 Lat Pull Down - Close Grip C2 Side Plank - kettlebell Hold DAY FULL BODY Exercise A1 Lat Pulldown A2 Goblet Squat B1 Incline Bench Press - Dumbbell Rotation B2 Sumo Deadlift - KettelBell C1 Barbell Row C2 Leg Curl C3 Barbell Curl D1 Crunch D2 Calf Raise WEEK Video Set 3 Set 3 3 Set 3 Set 3 2 Set 4 2 Rep 15-12-10-15-20 15 15 15/side 15 30 10 25 Intensity/RPE RPE8 RPE8 RPE8 RPE8 RPE8 Rep 15 20 15-12-10-15-20 15 15 15 15 15 30 20 20 Intensity/RPE RPE8 Rep 6-8 12 12-10-8-12-15 15 15 20 15 25 / side Intensity/RPE RPE7 Rep 12 15 15 25 10 20 15 45s Intensity/RPE RPE7,5 RPE8 RPE8,5 Rep 15 15 15 10 15 10 15 20 20 Intensity/RPE RPE7,5 RPE8 RPE8 RPE8 RPE7,5 RPE8 RPE8 RPE7,5 RPE9 RPE7,5 RPE8 RPE7,5 RPE7 RPE8 RPE7 RPE7 RPE7,5 Tempo 3010 3010 3110 2010 2110 2011 2011 Rest Time Infinity 10s 2mins 10s 10s 2mins 60s 60s Tempo 2110 2010 3010 3010 3010 2010 2011 2011 2011 2011 2110 Rest Time 10s 90s 3-5mins 10s 10s 2mins 10s 10s 3mins 10s 2-3mins Tempo 2010 2011 20X0 20X0 3010 3110 2110 2011 Rest Time 10s 90s Infinity 3-5mins 10s 10s 3mins 10s 2mins Tempo 20X0 2010 2010 2010 30X1 2010 2011 2010 Rest Time 2mins 10s 10s 3mins 10s 10s 2mins 10s 90s Tempo 2010 3010 3010 30X0 3011 3011 3010 3010 3210 Rest Time 10s 90s 10s 90s 10s 10s 60s 10s 60s https://www.youtube.com/watch?v=1xMaFs0L3ao https://www.youtube.com/watch?v=VltrVzeGmcM https://www.youtube.com/watch?v=KU3psaOTGmc https://www.youtube.com/watch?v=ZK-O_aS3GdY https://www.youtube.com/watch?v=Ysy0Aci4VvQ https://www.youtube.com/watch?v=CQC1UxRVbOw https://www.youtube.com/watch?v=BboDheDDH5Y https://www.youtube.com/watch?v=Azl5tkCzDcc Video https://www.youtube.com/watch?v=tJ2kaO29NDM https://www.youtube.com/watch?v=EgIMk-PZwo0 https://www.youtube.com/watch?v=ryUKqQ14Jts https://www.youtube.com/watch?v=scunxLAlLL0 https://www.youtube.com/watch?v=hkNg0pyB3vg https://www.youtube.com/watch?v=jiitI2ma3J4 https://www.youtube.com/watch?v=1QKQA1drJbk https://www.youtube.com/watch?v=xQNrFHEMhI4 https://www.youtube.com/watch?v=CruifQcSALU https://www.youtube.com/watch?v=8WL0m0vLAPo https://www.youtube.com/watch?v=AkNzXtWBvCQ Video https://www.youtube.com/watch?v=YA-h3n9L4YU https://www.youtube.com/watch?v=BboDheDDH5Y https://www.youtube.com/watch?v=sLqn0uP6iCU https://www.youtube.com/watch?v=pUVIYI51ZLI https://www.youtube.com/watch?v=B86Zj72LwzA&t https://www.youtube.com/watch?v=fM2WvgirlLM https://www.youtube.com/watch?v=Nq7GQxyMrW4 https://www.youtube.com/watch?v=Zp26q4BY5HE https://www.youtube.com/watch?v=crd4eeJ3V_Y Video https://www.youtube.com/watch?v=PcjbebdiMc0 https://www.youtube.com/watch?v=OqWw5f7mg8k https://www.youtube.com/watch?v=jMHcE7abzRo https://www.youtube.com/watch?v=PmXz2Ik-On4 https://www.youtube.com/watch?v=6e8goCaBu3I https://www.youtube.com/watch?v=8twV8WUlNKk https://www.youtube.com/watch?v=bvFTLE99Nhw https://www.youtube.com/watch?v=E2Y3pejgwMU https://www.youtube.com/watch?v=xWrzn2BxKrM Video https://www.youtube.com/watch?v=z7ei5hd5as8 https://www.youtube.com/watch?v=xRTMjjZ76GI https://www.youtube.com/watch?v=scunxLAlLL0 https://www.youtube.com/watch?v=hinonqqzatk https://www.youtube.com/watch?v=Nq7GQxyMrW4 https://www.youtube.com/watch?v=Nq7GQxyMrW4 https://www.youtube.com/watch?v=8bMtBJPl8ow https://www.youtube.com/watch?v=Xyd_fa5zoEU https://www.youtube.com/watch?v=-M4-G8p8fmc Load (ghi lại số tạ thực tế để theo dõi trình) Set Set Set Set Note Set Set Mức tạ thay đổi theo tương ứng số reps Load Set Set Set Set Set Set Note Load Set Set Set Set Set Set Note Mức tạ thay đổi theo tương ứng số reps Đeo dây band vào bên tạ để tăng Intensity Load Set Set Set Set Set Set Note Load Set Set Set Set Set Set Note BLOCK 2: LOWER BODY'S STRENGTH AND HYPERTROPHY LOWER BODY'S STRENGTH AND HYPERTROPHY DAY LOWER Exercise Squat A1 Barbell Front Squat A2 Bulgarian Split Squat - BB B1 Hip Thrust - Barbell B2 Leg Curl B3 KB Sumo Deadlift Back Extension - Weighted Squat Jump - Bodyweight DAY UPPER Exercise A1 Seated Cable Row A2 Push Up Incline Spotto Press B1 Incline Dumbbell Bench Press - Rotation Grip B2 Dumbbell Seal Row - Rotation Grip Neutral Grip Lat Pulldown D1 Triceps Push Down D2 Cable Curl DAY LOWER Exercise A1 Barbell Goodmornings A2 Seated KB Goodmornings Deadlift Front Squat - pause at the bottom B1 DB Romanian Deadlift B2 Leg Press B3 Leg Curl C1 Hip Bridge - Single Leg C2 Swing - Single Arm DAY UPPER Exercise Standing Single Arm DB Shoulders Press A1 Seated Bumbbell Clean and Press A2 Dumbbell Upright Row A3 Cable Front Raise B1 Arnold Z press B2 Lat Pull Down - Close Grip B3 Trap Raise DAY FULL BODY Exercise A1 Split squat A2 Incline Barbell Bench B1 Leg Curl B2 Quadruped Row B3 Hammer Curl C1 Leg Press C2 Z press Dumbbell C3 Lateral Raise WEEK Video Set 3 Set 3 3 Set 3 Set 4 Set 4 Rep 15-12-10-15-20 15 15 12 20 15 10 25 Intensity/RPE RPE8 RPE8 RPE8 RPE8 RPE8 RPE7,5 Tempo 3010 3010 3110 2010 2110 2011 2011 Rest Time Infinity 10s 90s 10s 10s 90s 60s 60s Rep 15 20 15-12-10-15-20 15 15 15 20 20 Intensity/RPE RPE8 Tempo 2110 2010 3010 3010 3010 2011 2011 2110 Rest Time 10s 90s 2mins 10s 90s 90s 10s 2mins Rep 6-8 12 12-10-8-12-15 15 15 20 15 25 / side Intensity/RPE RPE7 Tempo 2010 2011 20X0 20X0 3010 3110 2110 2011 Rest Time 10s 90s Infinity 3-5mins 10s 10s 3mins 10s 2mins Rep 12 15 15 25 12 16 20 Intensity/RPE RPE8 RPE8 RPE8,5 Tempo 2010 2010 2010 2010 30X1 2010 2011 Rest Time 90s 10s 10s 2mins 10s 10s 2mins Rep 15 15 15 15 15 20 15 20 Intensity/RPE RPE7,5 RPE7 RPE7 RPE7 RPE7,5 Tempo 3110 3010 3010 3010 3010 3010 3010 2010 Rest Time 10s 60s 10s 10s 60s 10s 10s 60s RPE8 RPE8 RPE8 RPE7,5 RPE8 RPE7,5 RPE9 RPE7,5 RPE7 https://www.youtube.com/watch?v=1xMaFs0L3ao https://www.youtube.com/watch?v=tm4CNhyMIHA https://www.youtube.com/watch?v=KU3psaOTGmc https://www.youtube.com/watch?v=Zp26q4BY5HE https://www.youtube.com/watch?v=Nq7GQxyMrW4 https://www.youtube.com/watch?v=hinonqqzatk https://www.youtube.com/watch?v=BboDheDDH5Y https://www.youtube.com/watch?v=Azl5tkCzDcc Video https://www.youtube.com/watch?v=xQNrFHEMhI4 https://www.youtube.com/watch?v=EgIMk-PZwo0 https://www.youtube.com/watch?v=7UB2HQg5FNY https://www.youtube.com/watch?v=scunxLAlLL0 https://www.youtube.com/watch?v=C8RX6HGjBwA https://www.youtube.com/watch?v=AtcrCtnah98 https://www.youtube.com/watch?v=8WL0m0vLAPo https://www.youtube.com/watch?v=AkNzXtWBvCQ Video https://www.youtube.com/watch?v=YA-h3n9L4YU https://www.youtube.com/watch?v=KkpRmjvqSIU https://www.youtube.com/watch?v=sLqn0uP6iCU https://www.youtube.com/watch?v=tm4CNhyMIHA https://www.youtube.com/watch?v=MprE4ppd27U https://www.youtube.com/watch?v=fM2WvgirlLM https://www.youtube.com/watch?v=Nq7GQxyMrW4 https://www.youtube.com/watch?v=fDxl-0uZMJo https://www.youtube.com/watch?v=crd4eeJ3V_Y Video https://www.youtube.com/watch?v=NVnyDQqmhPo https://www.youtube.com/watch?v=OqWw5f7mg8k https://www.youtube.com/watch?v=VIoihl5ZZzM https://www.youtube.com/watch?v=PmXz2Ik-On4 https://www.youtube.com/watch?v=PmXz2Ik-On4 https://www.youtube.com/watch?v=E2Y3pejgwMU https://www.youtube.com/watch?v=bvFTLE99Nhw Video https://www.youtube.com/watch?v=9Sk yZ2DQY https://www.youtube.com/watch?v=7UB2HQg5FNY https://www.youtube.com/watch?v=Nq7GQxyMrW4 https://www.youtube.com/watch?v=M6NeRnQgks0 https://www.youtube.com/watch?v=EdWCF9-ZAJI https://www.youtube.com/watch?v=fM2WvgirlLM https://www.youtube.com/watch?v=6I3zxnm7bWk https://www.youtube.com/watch?v=KPf9LBE3wHs Load (ghi lại số tạ thực tế để theo dõi trình) Set Set Set Set Note Set Set Mức tạ thay đổi theo tương ứng số reps Load Set Note Set Set Set Set Set Dừng đòn cách ngực 5cm Tập dạng Seal - Nằm ghế Bench Load Set Note Set Set Set Set Set Mức tạ thay đổi theo tương ứng số reps Dừng điểm cuối 2s Load Set Set Set Set Set Set Note Load Set Set Set Set Set Set Note BLOCK 2: LOWER BODY'S STRENGTH AND HYPERTROPHY LOWER BODY'S STRENGTH AND HYPERTROPHY DAY LOWER Exercise Squat Jump - Barbell Squat Squat A1 Spanish Squat - Banded A2 Leg Press - Wide Stance B1 Bulgarian Split Squat B2 Leg Curl Back Extension - Single Leg DAY UPPER Exercise A1 Barbell Bench Press A2 Bent-over Barbell Row B1 Incline DB Bench Press B1 3-point Row C1 Dips For Chest - Band asisted C2 Chin Up - Band Assisted D1 Triceps Push Down D2 Cable Curl DAY LOWER Exercise Deadlift Conventional - Wide stance - Pause on Knee Barbell Stiff Leg Deadlift Front Squat - pause at the bottom B1 DB Reverse Lunge B2 Leg Curl C1 Hip Bridge - Single Leg C2 KB Swing - Single Arm DAY UPPER Exercise A1 Standing Single Arm DB Shoulders Press A2 Lateral Raise - Cable A3 Rope Cable Upright Row B1 Lat Pull Down - Wide Grip B2 Lat Pull Down - Reverse Grip B3 Lying Cable Pull Over C1 DB Front Raise C2 DB Rear Delt Raise DAY FULL BODY Exercise A1 Dumbbell Thruster A2 Cable Row - Wide Grip B1 Hip Extension B2 OHP C1 Leg Extension C2 Overhead Farmer Walk C3 Knee Push up - Diamond Grip D1 Strict Toes To Bar D2 Side Plank Set 3 Set 3 Set 3 Set 4 Set 3 WEEK - END Rep 15-10-8-8-10-15 20 15 12 12 20 10 Intensity/RPE RPE8 RPE8,5 Rep 15-10-8-8-10-15 15-10-8-8-10-15 15 15 Fail Fail 20 20 Intensity/RPE RPE8,5 RPE8,5 RPE8 RPE8 Tempo 2110 2010 3010 3010 3210 2011 2011 2110 Rep 12-8-6-6-8-12 15 12 15 / side 20 20 / side 20 / side Intensity/RPE RPE8,5 RPE8 RPE8 RPE8 Tempo 20X1 20X0 2210 3010 2110 2011 Rep 15/side 20 20 15 15 15 20 20 Intensity/RPE RPE8 Tempo 2010 2010 2010 2010 30X1 2010 2010 2011 Rep 12 15 15 15 15 50 steps 15 15 Fail Intensity/RPE RPE7,5 RPE7,5 RPE8 RPE8 RPE8 RPE7,5 RPE7 RPE7 Tempo 30X0 3010 2010 3010 3110 2010 2110 2011 Tempo 3011 3011 3010 3010 3010 3010 2010 Video Rest Time 90s https://www.youtube.com/watch?v=XRsJRFEOyuk Infinity https://www.youtube.com/watch?v=1xMaFs0L3ao https://www.youtube.com/watch?v=1xMaFs0L3ao 10s https://www.youtube.com/watch?v=VltrVzeGmcM https://www.youtube.com/watch?v=h2kbOnuRfjo 2mins 10s https://www.youtube.com/watch?v=KU3psaOTGmc 90s https://www.youtube.com/watch?v=Nq7GQxyMrW4 90s https://www.youtube.com/watch?v=NWXjqv3XMBo Video Rest Time 10s https://www.youtube.com/watch?v=ryUKqQ14Jts 3-5mins https://www.youtube.com/watch?v=Nq7GQxyMrW4 10s https://www.youtube.com/watch?v=scunxLAlLL0 2mins https://www.youtube.com/watch?v=zl5q8TpD55I 10s https://www.youtube.com/watch?v=-H74E8G5tw4 2mins https://www.youtube.com/watch?v=8twV8WUlNKk 10s https://www.youtube.com/watch?v=8WL0m0vLAPo 2-3mins https://www.youtube.com/watch?v=AkNzXtWBvCQ Video Rest Time Infinity https://www.youtube.com/watch?v=q_ztlUAOPsA https://www.youtube.com/watch?v=MCHuv9b58OE 3-5mins https://www.youtube.com/watch?v=tm4CNhyMIHA 10s https://www.youtube.com/watch?v=ZK-O_aS3GdY 3mins https://www.youtube.com/watch?v=Nq7GQxyMrW4 10s https://www.youtube.com/watch?v=fDxl-0uZMJo 2mins https://www.youtube.com/watch?v=crd4eeJ3V_Y Video Rest Time 10s https://www.youtube.com/watch?v=NVnyDQqmhPo 10s https://www.youtube.com/watch?v=FGU9j1P5L-w 2mins https://www.youtube.com/watch?v=8S7P6OrT9TA 10s https://www.youtube.com/watch?v=j9jtjL8FhPI 10s https://www.youtube.com/watch?v=l1b1FwNbsm0 2mins https://www.youtube.com/watch?v=fbIyijUKdkA 10s https://www.youtube.com/watch?v=sOcYlBI85hc 90s https://www.youtube.com/watch?v=ofMGVun42bc Video Rest Time 10 https://www.youtube.com/watch?v=pHHef7UAnR8 90 https://www.youtube.com/watch?v=9rVsiTOkH1A https://www.youtube.com/watch?v=BboDheDDH5Y 10 10 https://www.youtube.com/watch?v=B-aVuyhvLHU&t 10 https://www.youtube.com/watch?v=iMA5J5oSFcY 10 https://www.youtube.com/watch?v=BNmxQNOCrRw 60 https://www.youtube.com/watch?v=hfIQ5V4Tcgo 10 https://www.youtube.com/watch?v=_m-UroFxUN8 60 https://www.youtube.com/watch?v=K2VljzCC16g Load (ghi lại số tạ thực tế để theo dõi trình) Set Set Set Set Note Set Set Tiếp đất chậm tốt Mức tạ thay đổi theo tương ứng số reps Load Set Note Set Set Set Set Set Mức tạ thay đổi theo tương ứng số reps Mức tạ thay đổi theo tương ứng số reps Load Set Note Set Set Set Set Set Mức tạ thay đổi theo tương ứng số reps Dừng điểm cuối 2s Load Set Set Set Set Set Set Note Load Set Set Set Set Set Set Note ... tăng cơ/ phát triển AMRAP: As many reps as possible (with good form) Khác với Until Failure break form, amrap thực nhiều số reps với form tốt Những tập set nhóm, ví dụ A1 A2: thực xen kẽ, A1 ->...INTRODUCTION NAME Date Training Level Total training day Length of this phase Goal NOTE Warm Up ngày : Xoay - Làm nóng khớp, Dynamic... béo bữa, tránh việc nạp nhiều chất béo lúc vào buổi tối tính chất khó tiêu gây vấn đề dày ngủ GLUTE ANATOMOMY - GIẢI PHẪU HỌC CƠ MÔNG GIẢI PHẪU HỌC CƠ MÔNG CỦA NỮ GIỚI Hiểu cấu tạo, điểm bám