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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.
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 SHOULDER TRAINING Weeks Intermediate - Advanced Weeks Increase Strength And Hypertrophy For Deltoid's Muscle 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 DELTOID MUSCLE ANATOMY - GIẢI PHẪU HỌC NHÓM CƠ VAI Hiểu cấu tạo, điểm bám chiều chuyển động sợi giúp người tập tối ưu hoá hiệu suất tập, tránh việc tập sai kĩ thuật, giảm hiệu gây chấn thương 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 hồn thành số reps giao (VD 12 reps), cảm nhận cịn 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 MYO REPS: Là Set lớn bao gồm nhiều Mini-Set Bạn chọn mức tạ 40-50% Rep Max, thực 20-30 reps cho set đầu tiên, sau bạn nghỉ 5-10s để bắt đầu thực 5-6 Mini-set Mỗi Mini-set bạn thực 1/3 số reps Set (thường khoảng 8réps cho mini-set) Thưc hiên đen Thât Bại 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: SHOULDER HYPERTROPHY PROGRAM SHOULDER HYPERTROPHY PROGRAM DAY Exercise A1 Overhead Press A2 Push Press A3 Lateral Raise B1 Incline Bench Press - 45 degrees B2 Seal Row - DB - Neutral Grip B3 Standing High Row C1 Plank - Weighted C2 Overhead Farmer Walk - DB DAY Exercise A1 Hip Bridge A2 Seated Goodmornings Conventional Block Pull B1 Overhead Squat - DB B2 Romanian Deadlift - KB B3 Lying Leg Curl Hip Extension DAY Exercise A1 Hairline Press A2 Chin up - Weighted B1 Floor Press - DB B2 Zottman Curl C1 Landmine Press - Single Arm C2 Incline Curl - DB Overhead Box Step Up - KB DAY Exercise Front Squat - BB Back Box Squat - BB A1 Split Squat - Poliquin A2 Leg Press - Duck Stance B1 Walking Lunge - DB B2 Hip Bridge - Single Leg Incline Walk - Low Intensity DAY Exercise Face Pull Rack Pull A1 Bent-over Row - BB A2 Overhead Farmer Walk - KB B1 Seated Row - Cable - Wide Grip B2 Chin Up C1 Side Plank C2 Standing Barbell Rotation WEEK Set 4 Set Set 4 Set 4 4 Set 4 UPPER / SHOULDER FOCUSING Rep Intensity/RPE Tempo 6-8 RPE8 2010 4-6 RPE9 20X0 20 RPE9 2010 8-10 RPE8 2010 12-15 RPE9 2011 15-20 RPE9 2011 45-60s 60s LOWER Rep Intensity/RPE Tempo 20 2011 6-8 RPE8 2010 6-8 RPE8 20X1 15 RPE8 2010 10-12 RPE9 2010 12-15 RPE9 2010 12-15 2010 ARM / SHOULDER Rep Intensity/RPE Tempo 8-10 RPE9 2010 8-10 RPE9 2010 10-12 RPE9 2010 12-15 RPE9 3010 10-12 RPE9 2010 12-15 RPE9 2210 60s RPE9 LOWER Rep Intensity/RPE Tempo 8-10 RPE9 2210 6-8 RPE9 2110 15 RPE9 2010 15 RPE9 2010 15 / side RPE9 2010 15 / side 2010 30mins UPPER Rep Intensity/RPE Tempo 20 RPE8 2011 6-8 RPE8 20X1 10-12 RPE8 2011 45s 15-20 RPE8 2011 10-12 2110 45-60s 12 RPE9 2010 Video Rest Time 0s 10s 2mins 5s 5s 90s 5s 60s Rest Time 10s 90s 3-5mins 10s 10s 2mins 60s Rest Time 5s 90s 5s 90s 5s 75s 60s Rest Time 2mins 2mins 10s 2mins 10s 90s Rest Time 60s 2mins 10s 90s 10s 2mins 10s 75s https://www.youtube.com/watch?v=5yWaNOvgFCM https://www.youtube.com/watch?v=iaBVSJm78ko https://www.youtube.com/watch?v=3VcKaXpzqRo https://www.youtube.com/watch?v=SrqOu55lrYU https://www.youtube.com/watch?v=cLwCfVCO_dY https://www.youtube.com/watch?v=s9eW5yyZKOY https://www.youtube.com/watch?v=wrRIs2Dk_8U https://www.youtube.com/watch?v=A1qx6m67T9A Video https://www.youtube.com/watch?v=MiVHq0EM234 https://www.youtube.com/watch?v=cJWYiUkiWrE https://www.youtube.com/watch?v=x9-BMfIlMkg https://www.youtube.com/watch?v=oGV21KvorfM https://www.youtube.com/watch?v=qDJikpqVXYk https://www.youtube.com/watch?v=1Tq3QdYUuHs https://www.youtube.com/watch?v=xSyFcRwxACk Video https://www.youtube.com/watch?v=AADM0pLkDmg https://www.youtube.com/watch?v=bZ6Ysk9jf6E https://www.youtube.com/watch?v=uUGDRwge4F8 https://www.youtube.com/watch?v=ZrpRBgswtHs https://www.youtube.com/watch?v=5Cs27w8WVz4 https://www.youtube.com/watch?v=soxrZlIl35U https://www.youtube.com/watch?v=e5kDLURgPtg Video https://www.youtube.com/watch?v=uYumuL_G_V0 https://www.youtube.com/watch?v=nBc_2Jyp3tM https://www.youtube.com/watch?v=oCi209N3nVk https://www.youtube.com/watch?v=jsrAy418cTk https://www.youtube.com/watch?v=D7KaRcUTQeE https://www.youtube.com/watch?v=fDxl-0uZMJo https://www.youtube.com/watch?v=T0U0yr26S20 Video https://www.youtube.com/watch?v=rep-qVOkqgk https://www.youtube.com/watch?v=P-Ir835AWhQ https://www.youtube.com/watch?v=vT2GjY_Umpw https://www.youtube.com/watch?v=s8Zqqs20pZg https://www.youtube.com/watch?v=e9oe5qbN0jo https://www.youtube.com/watch?v=0tKotgxbb3E https://www.youtube.com/watch?v=NXr4Fw8q60o https://www.youtube.com/watch?v=7fR4X5K-qsM Load (ghi lại số tạ thực tế để theo dõi trình) Set Set Set Set Note Set Set Load Set Set Set Set Set Set Note Load Set Set Set Set Set Set Note Box cao ngang gối Note Load Set Set Set Set Set Set Load Set Set Set Set Set Set Note BLOCK 1: SHOULDER HYPERTROPHY PROGRAM SHOULDER HYPERTROPHY PROGRAM DAY Exercise A1 Overhead Press - DB A2 Seated Clean And Press - DB A3 Lateral Raise B1 Incline Bench Press - 60 degrees - Reverse Grip B2 Seal Row - DB - Neutral Grip B3 Spider Curl C1 Seated Row - Cable C2 Overhead Farmer Walk - DB DAY Exercise A1 Romanian Deadlift - DB A2 Swing Conventional Block Pull - Wide Stance - Wide Grip B1 Landmine Overhead Squat B2 Romanian Deadlift - KB B3 Lying Leg Curl Hip Bridge DAY Exercise A1 Incline Spotto Press A2 Barbell Curl B1 Push Up - Weighted B2 Zottman Curl C1 Landmine Press - Single Arm C2 Incline Curl - DB Overhead Box Step Up - KB DAY Exercise Box Squat Squat A1 Split Squat - Poliquin A2 Spanish Squat - KB B1 Reverse Lunge - DB B2 Hip Bridge - Single Leg Cycling - Low Intensity DAY Exercise Lying Trap-3 Raise Pendlay Row A1 Bent-over Row - BB - Reverse Grip A2 Kneeling Arnold Press B1 Seated Row - Cable - Wide Grip B2 Lateral Raise C1 Side Plank C2 Russian Twist - KB WEEK Set Set Set 4 Set 4 Set 4 Rep 10-12 10-12 25 8-10 12-15 15-20 15 60s UPPER / SHOULDER FOCUSING Intensity/RPE Tempo RPE8 2010 RPE9 20X0 RPE9 2010 RPE8 2010 RPE9 2011 RPE9 2011 Rep 12 20 6-8 15 10-12 12-15 30 Rep 8-10 8-10 15 15 10-12 12-15 60s Rep 6-8 15 15 15 15 / side 15 / side 30mins Rep 20 6-8 10-12 12 15-20 25 45-60s 20 LOWER Intensity/RPE RPE8 RPE9 RPE8 RPE8 RPE9 RPE9 ARM / SHOULDER Intensity/RPE RPE9 RPE9 RPE9 RPE9 RPE9 RPE9 RPE9 LOWER Intensity/RPE RPE9 RPE9 RPE9 RPE9 RPE9 Video Rest Time 10s 10s 2mins 5s 5s 90s 5s 60s Tempo 2011 2010 20X1 2010 2010 2010 2010 Rest Time 10s 90s 3-5mins 10s 10s 2mins 60s Tempo 2010 2010 2010 3010 2010 2210 Rest Time 5s 90s 5s 90s 5s 75s 60s Tempo 2210 2110 2010 2010 2010 2010 Rest Time 2mins 2mins 10s 2mins 10s 90s UPPER Intensity/RPE RPE8 RPE8 RPE8 Tempo 2011 20X1 2011 RPE8 RPE9 2011 2010 RPE9 2010 Rest Time 60s 2mins 10s 90s 10s 2mins 10s 75s https://www.youtube.com/watch?v=M2rwvNhTOu0 https://www.youtube.com/watch?v=kApWz2wss8c https://www.youtube.com/watch?v=3VcKaXpzqRo https://www.youtube.com/watch?v=bxQqbnF30-8 https://www.youtube.com/watch?v=cLwCfVCO_dY https://www.youtube.com/watch?v=nvufDW-MSQk https://www.youtube.com/watch?v=GZbfZ033f74 https://www.youtube.com/watch?v=A1qx6m67T9A Video https://www.youtube.com/watch?v=FQKfr1YDhEk https://www.youtube.com/watch?v=YSxHifyI6s8 https://www.youtube.com/watch?v=Qzo45_lRDBI https://www.youtube.com/watch?v=SebeXK1JY_c https://www.youtube.com/watch?v=qDJikpqVXYk https://www.youtube.com/watch?v=1Tq3QdYUuHs https://www.youtube.com/watch?v=MiVHq0EM234 Video https://www.youtube.com/watch?v=kC-7_i7Fhxs https://www.youtube.com/watch?v=kwG2ipFRgfo https://www.youtube.com/watch?v=m1w4h6xFivQ https://www.youtube.com/watch?v=ZrpRBgswtHs https://www.youtube.com/watch?v=5Cs27w8WVz4 https://www.youtube.com/watch?v=soxrZlIl35U https://www.youtube.com/watch?v=e5kDLURgPtg Video https://www.youtube.com/watch?v=nBc_2Jyp3tM https://www.youtube.com/watch?v=SW_C1A-rejs https://www.youtube.com/watch?v=oCi209N3nVk https://www.youtube.com/watch?v=VltrVzeGmcM https://www.youtube.com/watch?v=qYGzE8Uou7E https://www.youtube.com/watch?v=fDxl-0uZMJo https://www.youtube.com/watch?v=Ovlm9wWTk7Y Video https://www.youtube.com/watch?v=2yw5ciEmUPg https://www.youtube.com/watch?v=Weu9HMHdiDA https://www.youtube.com/watch?v=3gdGSSgDby8 https://www.youtube.com/watch?v=2qPFmzHlvjw https://www.youtube.com/watch?v=e9oe5qbN0jo https://www.youtube.com/watch?v=3VcKaXpzqRo https://www.youtube.com/watch?v=NXr4Fw8q60o https://www.youtube.com/watch?v=7XUglHKRyMo Load (ghi lại số tạ thực tế để theo dõi trình) Set Set Set Set Note Set Set Load Set Set Set Set Set Set Note Load Set Set Set Set Set Set Note Box cao ngang gối Note Load Set Set Set Set Set Set Load Set Set Set Set Set Set Note BLOCK 1: SHOULDER HYPERTROPHY PROGRAM SHOULDER HYPERTROPHY PROGRAM DAY Exercise A1 Pin Overhead Press - Eccentric Only A2 Lateral Raise B1 Arnold Z-Press B2 Standing High-Row - Wide Grip C1 Incline Bench Press - 30 Degrees C2 Push Up C3 Pull Up - Wide Grip DAY Exercise A1 Squat Jump A2 Standing Goodmornings Conventional Deadlift B1 Front Squat - BB B2 Romanian Deadlift - KB B3 Poliquin Step Up - DB Hip Bridge - Single Leg DAY Exercise A1 Floor Press - BB A2 Barbell Curl B1 Standing Arnold Press - DB B2 Chin up - Weighted C1 Landmine Press - Single Arm C2 Lateral Raise Overhead Box Step Up - KB DAY Exercise Squat Romanian Deadlift - Snatch Grip A1 Split Squat - Poliquin - BB A2 Leg Press B1 Reverse Lunge - DB B2 Hip Bridge - Single Leg Cycling - Low Intensity DAY Exercise Quadruped Row T-Bar Row A1 Seal Row - DB A2 Landmine Press - DB B1 Seated Row - Cable - Wide Grip B2 Incline Bench Press - DB C1 Side Plank C2 Crunch - Straight Arm Hold - DB WEEK Set 5 Set 5 Set 4 Set 4 Set 4 Rep 30 8-10 12-15 12 20 12-15 UPPER / SHOULDER FOCUSING Intensity/RPE Tempo RPE8 80X0 RPE9 2010 RPE8 2010 RPE9 2011 RPE9 2011 Rep 20 12 4-6 15 15 20 20 Rep 6-8 6-8 8-10 8-10 10-12 20 60s Rep 6-8 15 12 15 15 / side 15 / side 30mins Rep 10 6-8 10-12 12 12 12 45-60s 15 LOWER Intensity/RPE RPE8 RPE9 RPE8 RPE8 RPE9 RPE9 ARM / SHOULDER Intensity/RPE RPE9 RPE9 RPE9 RPE9 RPE9 RPE9 RPE9 LOWER Intensity/RPE RPE9 RPE9 RPE9 RPE9 RPE9 UPPER Intensity/RPE RPE8 RPE8 RPE8 RPE9 RPE9 RPE9 RPE9 Video Rest Time 20s 3mins 5s 90s 10s 10s 90s Tempo 2011 2010 20X1 2010 2010 2010 2010 Rest Time 10s 90s 3-5mins 10s 10s 2mins 60s Tempo 2010 2010 2010 3010 2010 2010 Rest Time 5s 90s 5s 90s 5s 75s 60s Tempo 2210 2110 2010 2010 2010 2010 Rest Time 2mins 2mins 10s 2mins 10s 90s Tempo 2011 20X1 2011 Rest Time 60s 2mins 10s 90s 10s 90s 10s 75s 2011 2010 2010 https://www.youtube.com/watch?v=0VNqwFAx1EA https://www.youtube.com/watch?v=3VcKaXpzqRo https://www.youtube.com/watch?v=YbRZfkbir-w https://www.youtube.com/watch?v=8Ugr2NTtB_0 https://www.youtube.com/watch?v=SrqOu55lrYU https://www.youtube.com/watch?v=IODxDxX7oi4 https://www.youtube.com/watch?v=dWB-hEfgMD4 Video https://www.youtube.com/watch?v=zMrv2ymuE-4 https://www.youtube.com/watch?v=5Xj6XUa77qc https://www.youtube.com/watch?v=op9kVnSso6Q https://www.youtube.com/watch?v=uYumuL_G_V0 https://www.youtube.com/watch?v=qDJikpqVXYk https://www.youtube.com/watch?v=Nw-t_MhO-CQ https://www.youtube.com/watch?v=fDxl-0uZMJo Video https://www.youtube.com/watch?v=6G-fNatzuSk https://www.youtube.com/watch?v=kwG2ipFRgfo https://www.youtube.com/watch?v=3ml7BH7mNwQ https://www.youtube.com/watch?v=bZ6Ysk9jf6E https://www.youtube.com/watch?v=5Cs27w8WVz4 https://www.youtube.com/watch?v=3VcKaXpzqRo https://www.youtube.com/watch?v=e5kDLURgPtg Video https://www.youtube.com/watch?v=SW_C1A-rejs https://www.youtube.com/watch?v=jugnGf220CA https://www.youtube.com/watch?v=1WBfXl1DKG8 https://www.youtube.com/watch?v=oujca3_Shgw https://www.youtube.com/watch?v=qYGzE8Uou7E https://www.youtube.com/watch?v=fDxl-0uZMJo https://www.youtube.com/watch?v=Ovlm9wWTk7Y Video https://www.youtube.com/watch?v=M6NeRnQgks0 https://www.youtube.com/watch?v=j3Igk5nyZE4 https://www.youtube.com/watch?v=6CDqbJk54PE https://www.youtube.com/watch?v=xnhqZcF2E2s https://www.youtube.com/watch?v=e9oe5qbN0jo https://www.youtube.com/watch?v=8iPEnn-ltC8 https://www.youtube.com/watch?v=NXr4Fw8q60o https://www.youtube.com/watch?v=TYGY9-kG9hM Load (ghi lại số tạ thực tế để theo dõi trình) Set Set Set Set Note Set Set Xuống chậm, hạ tạ 8s Cầm rộng tay Load Set Set Set Set Set Set Note Load Set Set Set Set Set Set Note Box cao ngang gối Note Load Set Set Set Set Set Set Load Set Set Set Set Set Set Note BLOCK 1: SHOULDER HYPERTROPHY PROGRAM SHOULDER HYPERTROPHY PROGRAM DAY Exercise A1 Overhead Press - DB A2 Push Press - KB - Single Arm A3 Lateral Raise B1 Incline Bench Press - 45 degrees B2 Seal Row - DB - Neutral Grip B3 Inverted Row C1 Quadruped Row C2 Overhead Farmer Walk - DB DAY Exercise A1 Hip Bridge A2 Seated Goodmornings Conventional Block Pull - 15cm B1 Racked Squat - KB B2 Stiff-Leg Deadlift - Single Leg - KB B3 Lying Leg Curl Hip Extension DAY Exercise A1 Hairline Press A2 Rope Triceps Push Down B1 Dumbbell Curl B2 Zottman Curl C1 Lateral Raise C2 Upright Row - DB Standing Clean And Press - DB - Single Arm DAY Exercise A1 Front Squat - BB A2 Simba squat A1 Bulgarian Split Squat - DB A2 Swing - Single Arm B1 Walking Lunge - DB B2 Hip Extension - Weighted Incline Walk - Low Intensity WEEK - DELOAD WEEK Set 4 Set 4 Set 4 3 Set 4 UPPER / SHOULDER FOCUSING Rep Intensity/RPE Tempo 6-8 RPE8 2010 8-10 RPE8 20X0 15 RPE8 2010 8-10 RPE8 2010 12-15 RPE8 2011 15-20 2011 45-60s RPE8 60s LOWER Rep Intensity/RPE Tempo 20 2011 6-8 RPE8 2010 6-8 RPE8 20X1 10 RPE8 2010 10 / side RPE8 2010 12-15 RPE8 2010 12-15 2010 ARM / SHOULDER Rep Intensity/RPE Tempo 8-10 RPE8 2010 8-10 RPE8 2010 10-12 RPE8 2010 12-15 RPE8 3010 20 RPE9 2010 20 RPE9 2010 12 / side RPE8 LOWER Rep Intensity/RPE Tempo 12 RPE9 2210 12 RPE8 2110 15 / side RPE9 2010 20 / side RPE9 2010 15 / side RPE9 2010 15 2010 30mins Video Rest Time 0s 10s 2mins 5s 5s 90s 5s 60s Rest Time 10s 90s 3-5mins 10s 10s 2mins 60s Rest Time 5s 90s 5s 90s 5s 75s 60s Rest Time 20s 2mins 10s 2mins 10s 90s https://www.youtube.com/watch?v=M2rwvNhTOu0 https://www.youtube.com/watch?v=eoCVm1-D3-E https://www.youtube.com/watch?v=3VcKaXpzqRo https://www.youtube.com/watch?v=SrqOu55lrYU https://www.youtube.com/watch?v=cLwCfVCO_dY https://www.youtube.com/watch?v=XZV9IwluPjw https://www.youtube.com/watch?v=M6NeRnQgks0 https://www.youtube.com/watch?v=BNmxQNOCrRw Video https://www.youtube.com/watch?v=MiVHq0EM234 https://www.youtube.com/watch?v=cJWYiUkiWrE https://www.youtube.com/watch?v=x9-BMfIlMkg https://www.youtube.com/watch?v=U-8AxRHCr3M https://www.youtube.com/watch?v=o0rblOFkuho https://www.youtube.com/watch?v=1Tq3QdYUuHs https://www.youtube.com/watch?v=xSyFcRwxACk Video https://www.youtube.com/watch?v=AADM0pLkDmg https://www.youtube.com/watch?v=vB5OHsJ3EME https://www.youtube.com/watch?v=av7-8igSXTs https://www.youtube.com/watch?v=ZrpRBgswtHs https://www.youtube.com/watch?v=3VcKaXpzqRo https://www.youtube.com/watch?v=IhZLB48kluc https://www.youtube.com/watch?v=4MKfeQDkkNY Video https://www.youtube.com/watch?v=uYumuL_G_V0 https://www.youtube.com/watch?v=bb8iIyaU32Q https://www.youtube.com/watch?v=r3jzvjt-0l8 https://www.youtube.com/watch?v=R8uI-EopErw https://www.youtube.com/watch?v=D7KaRcUTQeE https://www.youtube.com/watch?v=pNIvf3CwFlc https://www.youtube.com/watch?v=T0U0yr26S20 Load (ghi lại số tạ thực tế để theo dõi trình) Set Set Set Set Note Set Set Load Set Set Set Set Set Set Note Load Set Set Set Set Set Set Load Set Set Set Set Set Set Note Note Chú ý tập trung phát lực hông BLOCK 2: SHOULDER HYPERTROPHY PROGRAM SHOULDER HYPERTROPHY PROGRAM DAY Exercise Pull Up - Wide Grip A1 Lat Pull Down A2 Cable Low-Row - Wide Grip A3 Pullover - DB A4 Straight Arms Pull Down Overhead Press B1 Arnold Z-press - Single Arm - DB B2 Lateral Raise Kettlebell Clean and Press Overhead Farmer Walk - KB DAY Exercise Squat A1 Spanish Squat - Banded - KB A2 Bulgarian Split Squat - BB B1 Reverse Lunge - DB B2 Leg Curl B3 Hip Bridge - Weighted - Banded Hip Extension - Weighted Squat Jump - Bodyweight DAY Exercise A1 Incline Spotto Press A2 Barbell Curl B1 Push Up - Weighted B2 Zottman Curl C1 Lateral Raise C2 Face Pull Windmill DAY Exercise A1 Goodmornings - BB A2 Hip Extension Deadlift Block Pull - Banded - Sumo Stance B1 Front squat - DB B2 Leg Press B3 Leg Curl C1 Hip Thrust C2 Swing - Single Arm - KB DAY Exercise A1 Incline Bench Press - 60 degrees - DB A2 Incline Bench Press - 45 degrees - DB A3 Pullover - Ez bar - Close Grip A4 Push Up B1 Bent-over Row - BB B2 Low-Row - Cable / Machine B3 High-Row - Cable / Machine B4 Face Pull WEEK Set 4 Set 3 Set Set 3 Set 4 UPPER / SHOULDER FOCUSING Rep Intensity/RPE Tempo 10 2010 10 RPE8 2011 10 RPE9 2011 10 RPE8 2210 10 2011 6-8 2010 RPE9 2010 MYO REPS RPE9 2010 2010 100 steps LOWER Rep Intensity/RPE Tempo 8,6,4,4,6,8 RPE8 2010 10 RPE8 2010 12 RPE9 2010 15/leg RPE9 2010 20 RPE9 2011 15 RPE9 2011 10 RPE9 2011 20 ARM / SHOULDER Rep Intensity/RPE Tempo 8,6,4,4,6,8 RPE9 2010 8,6,4,4,6,8 RPE9 2010 15 RPE9 2010 15 RPE9 3010 MYO REPS RPE9 2010 MYO REPS RPE9 2210 10 / side RPE8 LOWER Rep Intensity/RPE Tempo 6-8 RPE7 2010 12 2011 8,6,4,4,6,8 RPE8 20X0 RPE7 20X1 12 RPE9 2010 12 RPE9 2010 20 RPE9 2010 8-10 RPE9 2010 20 UPPER Rep Intensity/RPE Tempo 10 RPE8 2010 10 RPE8 2010 10 RPE8 2010 10 2010 10 RPE8 2011 10 RPE8 2011 10 RPE8 2011 10 RPE9 2011 Video Rest Time 90s 10s 10s 10s 90s 90s 5s 2mins 75s 60s Rest Time 3mins 10s 2mins 10s 10s 2mins 60s 60s Rest Time 5s 90s 5s 90s 5s 2mins 60s Rest Time 10S 90S Infinity 3mins 10s 10s 3mins 10s 2mins Rest Time 10s 10s 10s 2mins 10s 10s 10s 2mins https://www.youtube.com/watch?v=dWB-hEfgMD4 https://www.youtube.com/watch?v=an1BMInTXLk https://www.youtube.com/watch?v=e9oe5qbN0jo https://www.youtube.com/watch?v=t_lYFd8pl1M https://www.youtube.com/watch?v=QAMQz8lsPC8 https://www.youtube.com/watch?v=5yWaNOvgFCM https://www.youtube.com/watch?v=QTtJPn8h0d0 https://www.youtube.com/watch?v=3VcKaXpzqRo https://www.youtube.com/watch?v=sAtZ4yAsQnI https://www.youtube.com/watch?v=s8Zqqs20pZg Video https://www.youtube.com/watch?v=SW_C1A-rejs https://www.youtube.com/watch?v=hgFxm5KIF7M https://www.youtube.com/watch?v=qMo-gyhjV9k https://www.youtube.com/watch?v=qYGzE8Uou7E https://www.youtube.com/watch?v=1Tq3QdYUuHs https://www.youtube.com/watch?v=zHhSynUs8Y4 https://www.youtube.com/watch?v=pNIvf3CwFlc https://www.youtube.com/watch?v=cNDikYOq-HU Video https://www.youtube.com/watch?v=kC-7_i7Fhxs https://www.youtube.com/watch?v=QZEqB6wUPxQ https://www.youtube.com/watch?v=m1w4h6xFivQ https://www.youtube.com/watch?v=ZrpRBgswtHs https://www.youtube.com/watch?v=3VcKaXpzqRo https://www.youtube.com/watch?v=rep-qVOkqgk https://www.youtube.com/watch?v=ITSmgn_BQgY Video https://www.youtube.com/watch?v=5Xj6XUa77qc https://www.youtube.com/watch?v=xSyFcRwxACk https://www.youtube.com/watch?v=op9kVnSso6Q https://www.youtube.com/watch?v=eGs7UjABU8g https://www.youtube.com/watch?v=B86Zj72LwzA https://www.youtube.com/watch?v=oujca3_Shgw https://www.youtube.com/watch?v=1Tq3QdYUuHs https://www.youtube.com/watch?v=SEdqd1n0cvg https://www.youtube.com/watch?v=R8uI-EopErw Video https://www.youtube.com/watch?v=SrqOu55lrYU https://www.youtube.com/watch?v=SrqOu55lrYU https://www.youtube.com/watch?v=5ySMDrA1KkI https://www.youtube.com/watch?v=IODxDxX7oi4 https://www.youtube.com/watch?v=vT2GjY_Umpw https://www.youtube.com/watch?v=GZbfZ033f74 https://www.youtube.com/watch?v=BI-1RnKigGM https://www.youtube.com/watch?v=rep-qVOkqgk Load (ghi lại số tạ thực tế để theo dõi trình) Set Set Set Set Load Set reps Note Set Set Set reps Set reps Note Set reps Set reps Set 4 reps Chú ý tập trung phát lực hông Load Set reps reps Set reps reps Set reps reps Set 4 reps reps Set reps reps Set reps reps Note Load Set Set Set Set Set Set reps reps reps reps reps reps Load Set Set Set Set Set Set Note Note BLOCK 2: SHOULDER HYPERTROPHY PROGRAM SHOULDER HYPERTROPHY PROGRAM DAY Exercise A1 Seated Clean And Press - DB A2 Upright Row - DB A3 Lateral Raise A4 Lat Pull Down A5 Straight Arms Pull Down Z press - BB B1 Z-press - BB B2 Sots Press - Single Arm - DB Overhead Farmer Walk - KB DAY Exercise Squat A1 Pin Squat A2 Bulgarian Split Squat - DB B1 Racked Reverse Lunge - KB B2 Leg Curl B3 Hip Bridge - Weighted - Banded Back Extension - Weighted Overhead Box Step Up - Kettlebell DAY Exercise A1 Floor Press A2 Barbell Curl B1 Push Up - Weighted B2 Zottman Curl C1 Landmine Press C2 Face Pull Windmill DAY Exercise A1 Deadlift to Knee - Wide Stance - Wide Grip A2 Dumbbell Goblet Squat Deadlift Block pull - Banded - Sumo Stance B1 Dumbbell Split Squat B2 Leg Extension C1 Hip thrust - Single Leg - Kettlebell on Hip C2 Hip Extension DAY Exercise A1 Incline Bench Press - Single Arm - DB A2 Chest Fly - DB A3 Pullover - DB B1 Chin Up B2 Seated Cable Row - Wide Grip B3 Trap-3 Raise C1 Triceps Push Down C2 Cable Curl WEEK Set 5 Set 4 3 Set 3 Set 6 4 Set UPPER / SHOULDER FOCUSING Rep Intensity/RPE Tempo 10 RPE8 2010 10 RPE8 2011 20 RPE9 2010 20 RPE9 2011 10 RPE9 2011 6-8 RPE8 2010 RPE8 2010 12 RPE9 2010 100 steps LOWER Rep Intensity/RPE Tempo 8,6,4,4,6,8 RPE8 2010 RPE8 2010 12 RPE8 2010 15/leg RPE9 2010 20 RPE9 2011 30 RPE9 2011 10 RPE9 2011 30 / side ARM / SHOULDER Rep Intensity/RPE Tempo 8,6,4,10,15,20 RPE9 2010 8,6,4,10,15,20 RPE9 2010 15 RPE9 2010 15 RPE9 3010 15 RPE9 2010 20 RPE9 2210 10 / side RPE8 LOWER Rep Intensity/RPE Tempo 6-8 RPE8 2010 RPE7 2011 8,6,4,4,6,8 RPE8 20X0 RPE8 20X1 12 RPE9 2010 12 RPE8 2010 8-10 RPE9 2010 20 UPPER Rep Intensity/RPE Tempo 10-12 RPE8 2010 15 RPE8 2010 15 RPE9 2110 15 RPE8 2011 15 RPE8 2011 15 RPE9 2011 MYO REPS 2010 MYO REPS 2010 Video Rest Time 10s 10s 10s 10s 2mins 2mins 10s 90s 60s Rest Time Infinity 20s Infinity 10s 10s 2mins 60 60 Rest Time 5s 90s 5s 90s 5s 2mins 60s Rest Time 10s 2mins Infinity 3mins 10s 90s 10s 2mins Rest Time 10s 10s 2mins 10s 10s 3mins 10s 2mins https://www.youtube.com/watch?v=kApWz2wss8c https://www.youtube.com/watch?v=IhZLB48kluc https://www.youtube.com/watch?v=3VcKaXpzqRo https://www.youtube.com/watch?v=CAwf7n6Luuc https://www.youtube.com/watch?v=QAMQz8lsPC8 https://www.youtube.com/watch?v=kj16PSRuwKA https://www.youtube.com/watch?v=kj16PSRuwKA https://www.youtube.com/watch?v=vqvGofXkFok https://www.youtube.com/watch?v=s8Zqqs20pZg Video https://www.youtube.com/watch?v=SW_C1A-rejs https://www.youtube.com/watch?v=9UHbrvW_WWM https://www.youtube.com/watch?v=r3jzvjt-0l8 https://www.youtube.com/watch?v=y2jz7ot6r2I https://www.youtube.com/watch?v=1Tq3QdYUuHs https://www.youtube.com/watch?v=zHhSynUs8Y4 https://www.youtube.com/watch?v=pNIvf3CwFlc https://www.youtube.com/watch?v=e5kDLURgPtg Video https://www.youtube.com/watch?v=6G-fNatzuSk https://www.youtube.com/watch?v=QZEqB6wUPxQ https://www.youtube.com/watch?v=m1w4h6xFivQ https://www.youtube.com/watch?v=ZrpRBgswtHs https://www.youtube.com/watch?v=jCfcGei-NqM https://www.youtube.com/watch?v=rep-qVOkqgk https://www.youtube.com/watch?v=ITSmgn_BQgY Video https://www.youtube.com/watch?v=Qzo45_lRDBI https://www.youtube.com/watch?v=MeIiIdhvXT4 https://www.youtube.com/watch?v=op9kVnSso6Q https://www.youtube.com/watch?v=eGs7UjABU8g https://www.youtube.com/watch?v=MEG6blZtUpc https://www.youtube.com/watch?v=YyvSfVjQeL0 https://www.youtube.com/watch?v=UrmwWL1oqKk https://www.youtube.com/watch?v=xSyFcRwxACk Video https://www.youtube.com/watch?v=QPi2iPxIOMU https://www.youtube.com/watch?v=eozdVDA78K0 https://www.youtube.com/watch?v=t_lYFd8pl1M https://www.youtube.com/watch?v=0tKotgxbb3E https://www.youtube.com/watch?v=e9oe5qbN0jo https://www.youtube.com/watch?v=2yw5ciEmUPg https://www.youtube.com/watch?v=2-LAMcpzODU https://www.youtube.com/watch?v=kyyP5l8noSY Load (ghi lại số tạ thực tế để theo dõi trình) Set Set Set Set Load Set reps Note Set Set Set reps Set reps Note Set reps Set reps Set 4 reps Chú ý tập trung phát lực hông Load Set reps reps Set reps reps Set reps reps Set 10 reps 10 reps Set 15 reps 15 reps Set 20 reps 20 reps Note Load Set Set Set Set Set Set Note Kê cho đòn ngang gối reps reps reps reps reps reps Load Set Set Set Set Set Set Note BLOCK 2: SHOULDER HYPERTROPHY PROGRAM SHOULDER HYPERTROPHY PROGRAM DAY Exercise Pendlay Row A1 Seated Row - Wide Grip A2 Cable Low-Row - Wide Grip A3 Pullover - DB A4 Straight Arms Pull Down Push Press B1 Arnold Press - DB B2 Lateral Raise Kettlebell Clean and Press Overhead Farmer Walk - KB DAY Exercise Squat A1 Hack Squat - BB A2 Bulgarian Split Squat - BB B1 Forward Lunge - DB B2 Leg Curl - Lying B3 Hip Bridge - Weighted - Banded Hip Extension - Weighted Squat Jump - Bodyweight DAY Exercise A1 Spotto Press - Close Grip A2 Barbell Curl B1 Push Up - Weighted B2 Zottman Curl C1 Lateral Raise C2 Face Pull Windmill DAY Exercise A1 Goodmornings - DB - Zercher A2 Hip Bridge - Single Leg Block Pull - Conventional B1 Front squat - DB B2 Leg Press B3 Leg Curl C1 Hip Thrust C2 Swing - Single Arm - KB DAY Exercise A1 Push Press - KB - Single Arm A2 Arnold Z-Press A3 Straight Arms Pull Down A4 Push Up B1 Bent-over Row - BB B2 Low-Row - Cable / Machine B3 High-Row - Cable / Machine B4 Face Pull WEEK Set Set 3 Set Set 3 Set 4 UPPER / SHOULDER FOCUSING Rep Intensity/RPE Tempo 8,6,4,4,6,8 RPE8 2010 10 RPE8 2011 10 RPE9 2011 10 RPE8 2210 10 2011 6-8 2010 RPE9 2010 MYO REPS RPE9 2010 2010 100 steps LOWER Rep Intensity/RPE Tempo 8,6,4,4,6,8 RPE8 2010 10 RPE8 2010 12 RPE9 2010 15/leg RPE9 2010 20 RPE9 2011 15 RPE9 2011 10 RPE9 2011 20 ARM / SHOULDER Rep Intensity/RPE Tempo 8,6,4,4,6,8 RPE9 2010 8,6,4,4,6,8 RPE9 2010 15 RPE9 2010 15 RPE9 3010 MYO REPS RPE9 2010 MYO REPS RPE9 2210 10 / side RPE8 LOWER Rep Intensity/RPE Tempo 10 RPE7 2010 12 / side 2011 8,6,4,4,6,8 RPE8 20X0 12 RPE9 2010 12 RPE9 2010 20 RPE9 2010 8-10 RPE9 2010 20 UPPER Rep Intensity/RPE Tempo 10 RPE8 2010 10 RPE8 2010 10 RPE8 2010 20 2010 10 RPE8 2011 10 RPE8 2011 10 RPE8 2011 10 RPE9 2011 Video Rest Time 90s 10s 10s 10s 90s 90s 5s 2mins 75s 60s Rest Time 3mins 10s 2mins 10s 10s 2mins 60s 60s Rest Time 5s 90s 5s 90s 5s 2mins 60s Rest Time 10s 90s Infinity 10s 10s 3mins 10s 2mins Rest Time 10s 10s 10s 2mins 10s 10s 10s 2mins https://www.youtube.com/watch?v=Weu9HMHdiDA https://www.youtube.com/watch?v=e9oe5qbN0jo https://www.youtube.com/watch?v=yd6Jzcncn48 https://www.youtube.com/watch?v=t_lYFd8pl1M https://www.youtube.com/watch?v=QAMQz8lsPC8 https://www.youtube.com/watch?v=iaBVSJm78ko https://www.youtube.com/watch?v=3ml7BH7mNwQ https://www.youtube.com/watch?v=3VcKaXpzqRo https://www.youtube.com/watch?v=sAtZ4yAsQnI https://www.youtube.com/watch?v=s8Zqqs20pZg Video https://www.youtube.com/watch?v=SW_C1A-rejs https://www.youtube.com/watch?v=64PFHtq5XO8 https://www.youtube.com/watch?v=qMo-gyhjV9k https://www.youtube.com/watch?v=D7KaRcUTQeE https://www.youtube.com/watch?v=1Tq3QdYUuHs https://www.youtube.com/watch?v=zHhSynUs8Y4 https://www.youtube.com/watch?v=pNIvf3CwFlc https://www.youtube.com/watch?v=cNDikYOq-HU Video https://www.youtube.com/watch?v=WiyBRCFACkg https://www.youtube.com/watch?v=QZEqB6wUPxQ https://www.youtube.com/watch?v=m1w4h6xFivQ https://www.youtube.com/watch?v=ZrpRBgswtHs https://www.youtube.com/watch?v=jCfcGei-NqM https://www.youtube.com/watch?v=rep-qVOkqgk https://www.youtube.com/watch?v=ITSmgn_BQgY Video https://www.youtube.com/watch?v=o7wSPDh5Yv8 https://www.youtube.com/watch?v=fDxl-0uZMJo https://www.youtube.com/watch?v=jfSxbT-65ow https://www.youtube.com/watch?v=uYumuL_G_V0 https://www.youtube.com/watch?v=oujca3_Shgw https://www.youtube.com/watch?v=1Tq3QdYUuHs https://www.youtube.com/watch?v=SEdqd1n0cvg https://www.youtube.com/watch?v=R8uI-EopErw Video https://www.youtube.com/watch?v=Ln9xtKNuSFY https://www.youtube.com/watch?v=YbRZfkbir-w https://www.youtube.com/watch?v=QAMQz8lsPC8 https://www.youtube.com/watch?v=IODxDxX7oi4 https://www.youtube.com/watch?v=vT2GjY_Umpw https://www.youtube.com/watch?v=GZbfZ033f74 https://www.youtube.com/watch?v=BI-1RnKigGM https://www.youtube.com/watch?v=rep-qVOkqgk Load (ghi lại số tạ thực tế để theo dõi trình) Set Set Set Set reps reps reps reps Note Set reps Set reps Load Set reps Set reps Set reps Set 4 reps Set reps Set reps Note Load Set reps reps Set reps reps Set reps reps Set 4 reps reps Set reps reps Set reps reps Load Set Set Set Set Set Set reps reps reps reps reps reps Load Set Set Set Set Set Set Note Note Note Có thể đứng ngồi kéo BLOCK 2: SHOULDER HYPERTROPHY PROGRAM SHOULDER HYPERTROPHY PROGRAM DAY Exercise A1 Dumbbell Clean And Press - Single Arm A2 Dumbbell Upright Row Lateral Raise B1 Pull Up B2 Pull Over - Ez-Bar - Close Grip Z press - Barbell C1 Arnold Z-press C2 Sots Press - Single Arm - DB Overhead Farmer Walk - KB DAY Exercise Squat A1 Front Squat - DB A2 Bulgarian Split Squat - DB B1 Racked Reverse Lunge - KB B2 Leg Curl B3 Hip Bridge - Weighted - Banded Back Extension - Weighted Overhead Box Step Up - Kettlebell DAY Exercise A1 Floor Press A2 Barbell Curl B1 Push Up - Weighted B2 Pronated Curl - DB C1 Lateral Raise C2 Face Pull Windmill DAY Exercise A1 Deadlift to Knee - Wide Stance - Wide Grip A2 Swing - Single Arm - KB Deadlift Romanian Deadlift - Snatch Grip B1 Dumbbell Split Squat B2 Leg Extension C1 Hip thrust - Single Leg - Kettlebell on Hip C2 Hip Extension DAY Exercise A1 Incline Bench Press - Single Arm - DB A2 Crossover - Cable A3 Pullover - DB B1 Chin Up B2 Seated Cable Row - Wide Grip B3 Trap-3 Raise C1 French Press - Rope C2 Cable Curl - Rope WEEK Set 5 Set 4 3 Set Set 6 Set UPPER / SHOULDER FOCUSING Rep Intensity/RPE Tempo 10 RPE8 2010 10 RPE8 2011 MYO REPS 2010 20 RPE9 2011 10 RPE9 2011 6-8 RPE8 2010 RPE8 2010 12 RPE9 2010 100 steps LOWER Rep Intensity/RPE Tempo 8,6,4,4,6,8 RPE8 2010 RPE8 2010 12 RPE8 2010 15/leg RPE9 2010 20 RPE9 2011 30 RPE9 2011 10 RPE9 2011 30 / side ARM / SHOULDER Rep Intensity/RPE Tempo 8,6,4,10,15,20 RPE9 2010 8,6,4,10,15,20 RPE9 2010 15 RPE9 2010 15 RPE9 3010 MYO REPS RPE9 2010 MYO REPS RPE9 2210 10 / side RPE8 LOWER Rep Intensity/RPE Tempo 6-8 RPE8 2010 RPE7 2011 8,6,4,4,6,8 RPE8 20X0 12 RPE9 20X1 12 RPE9 2010 12 RPE8 2010 8-10 RPE9 2010 20 UPPER Rep Intensity/RPE Tempo 10-12 RPE8 2010 15 RPE8 2010 15 RPE9 2110 15 RPE8 2011 15 RPE8 2011 15 RPE9 2011 MYO REPS 2010 MYO REPS 2010 Video Rest Time 10s 2mins 2mins 10s 2mins 2mins 10s 90s 60s Rest Time Infinity 20s Infinity 10s 10s 2mins 60 60 Rest Time 5s 90s 5s 90s 5s 2mins 60s Rest Time 10s 2mins Infinity 3mins 10s 90s 10s 2mins Rest Time 10s 10s 2mins 10s 10s 3mins 10s 2mins https://www.youtube.com/watch?v=kApWz2wss8c https://www.youtube.com/watch?v=IhZLB48kluc https://www.youtube.com/watch?v=3VcKaXpzqRo https://www.youtube.com/watch?v=dWB-hEfgMD4 https://www.youtube.com/watch?v=5ySMDrA1KkI https://www.youtube.com/watch?v=kj16PSRuwKA https://www.youtube.com/watch?v=YbRZfkbir-w https://www.youtube.com/watch?v=vqvGofXkFok https://www.youtube.com/watch?v=s8Zqqs20pZg Video https://www.youtube.com/watch?v=SW_C1A-rejs https://www.youtube.com/watch?v=uYumuL_G_V0 https://www.youtube.com/watch?v=r3jzvjt-0l8 https://www.youtube.com/watch?v=y2jz7ot6r2I https://www.youtube.com/watch?v=1Tq3QdYUuHs https://www.youtube.com/watch?v=zHhSynUs8Y4 https://www.youtube.com/watch?v=pNIvf3CwFlc https://www.youtube.com/watch?v=e5kDLURgPtg Video https://www.youtube.com/watch?v=6G-fNatzuSk https://www.youtube.com/watch?v=QZEqB6wUPxQ https://www.youtube.com/watch?v=m1w4h6xFivQ https://www.youtube.com/watch?v=fKT6fruxK0E https://www.youtube.com/watch?v=jCfcGei-NqM https://www.youtube.com/watch?v=rep-qVOkqgk https://www.youtube.com/watch?v=ITSmgn_BQgY Video https://www.youtube.com/watch?v=Qzo45_lRDBI https://www.youtube.com/watch?v=R8uI-EopErw https://www.youtube.com/watch?v=op9kVnSso6Q https://www.youtube.com/watch?v=jugnGf220CA https://www.youtube.com/watch?v=MEG6blZtUpc https://www.youtube.com/watch?v=YyvSfVjQeL0 https://www.youtube.com/watch?v=UrmwWL1oqKk https://www.youtube.com/watch?v=xSyFcRwxACk Video https://www.youtube.com/watch?v=QPi2iPxIOMU https://www.youtube.com/watch?v=taI4XduLpTk https://www.youtube.com/watch?v=t_lYFd8pl1M https://www.youtube.com/watch?v=0tKotgxbb3E https://www.youtube.com/watch?v=e9oe5qbN0jo https://www.youtube.com/watch?v=2yw5ciEmUPg https://www.youtube.com/watch?v=Nij6dB_6gvU https://www.youtube.com/watch?v=Odz1T8WmDBI Load (ghi lại số tạ thực tế để theo dõi trình) Set Set Set Set Note Set Set Load Set reps Set reps Set reps Set 4 reps Set reps Set reps Note Load Set reps reps Set reps reps Set reps reps Set 10 reps 10 reps Set 15 reps 15 reps Set 20 reps 20 reps Load Set Set Set Set Set Set reps reps reps reps reps reps Load Set Set Set Set Set Set Note Note Kê cho đòn ngang gối Note ...DELTOID MUSCLE ANATOMY - GIẢI PHẪU HỌC NHÓM CƠ VAI Hiểu cấu tạo, điểm bám chiều chuyển động sợi giúp người tập tối ưu hoá hiệu suất tập, tránh việc tập sai kĩ thuật, giảm hiệu gây chấn thương... 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: SHOULDER HYPERTROPHY PROGRAM SHOULDER HYPERTROPHY PROGRAM DAY Exercise A1... Set Set Set Set Set Load Set Set Set Set Set Set Note Note Chú ý tập trung phát lực hông BLOCK 2: SHOULDER HYPERTROPHY PROGRAM SHOULDER HYPERTROPHY PROGRAM DAY Exercise Pull Up - Wide Grip A1