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    Andrey Caro 10-5-17 Sheet1

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    Andrey Caro
    The document contains a training plan created by Christopher Lewis for Andrey Caro on 10/5/17. It includes 6 workouts targeting different muscle groups and provides exercises, reps, sets, and instructions to pyramid up in weight for each set while maintaining good form. The plan is confidential and made specifically for Caro, and a disclaimer advises consulting a physician before starting any diet or workout program.

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

    Andrey Caro 10-5-17 Sheet1

    Uploaded by

    Andrey Caro
    98 views4 pages
    The document contains a training plan created by Christopher Lewis for Andrey Caro on 10/5/17. It includes 6 workouts targeting different muscle groups and provides exercises, reps, sets, and instructions to pyramid up in weight for each set while maintaining good form. The plan is confidential and made specifically for Caro, and a disclaimer advises consulting a physician before starting any diet or workout program.

    Original Description:

    Psyco

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    The document contains a training plan created by Christopher Lewis for Andrey Caro on 10/5/17. It includes 6 workouts targeting different muscle groups and provides exercises, reps, sets, and instructions to pyramid up in weight for each set while maintaining good form. The plan is confidential and made specifically for Caro, and a disclaimer advises consulting a physician before starting any diet or workout program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    98 views4 pages

    Andrey Caro 10-5-17 Sheet1

    Uploaded by

    Andrey Caro
    The document contains a training plan created by Christopher Lewis for Andrey Caro on 10/5/17. It includes 6 workouts targeting different muscle groups and provides exercises, reps, sets, and instructions to pyramid up in weight for each set while maintaining good form. The plan is confidential and made specifically for Caro, and a disclaimer advises consulting a physician before starting any diet or workout program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    PSYCHOFITNESS Starting weight: ?

    Created by Christopher Lewis


    Name: Andrey Caro Goal weight: unknown
    Date: 10/5/17 10/5 weight: ?
    Motivational Quote of the Week
    Work hard in silence, let your success make the noise!
    PSYCHOFITNESS CMB!

    Training Plan If unsure of exercise name look up on youtube


    Workout #1 Legs
    Warm up on treadmill 5-10 minutes
    Leg extensions 12 each one drop triple drop set pyramid up in weight XXX
    Leg extensions triple drop set 12 reps each one (raise pin 3 notches each set)
    Front squats 12 4 pyramid up in weight XXX
    Hack squats 12 4
    Leg press 20 4 pyramid up in weight XXX
    Donkey calves 20 4 pyramid up in weight XXX
    Standing calf raises 20 4 pyramid up in weight XXX

    Workout #2 Chest/Triceps
    Exercise Reps Sets Weight
    Warm up on treadmill 5-10 minutes
    Incline barbell 12 4 pyramid up in weight XXX
    Incline dumbbell 12 4 pyramid up in weight XXX
    Barbell or dumbbell flat bench press 12 4 pyramid up in weight XXX
    Superset the two below
    Cable crossovers 12 4 pyramid up in weight XXX
    Push-ups 12 4 n/a
    Tricep pushdowns 12 4 pyramid up in weight XXX
    Skullcrushers (decline) 12 4 pyramid up in weight XXX

    Alternate weekly between A and B


    Workout #3A Back/Biceps
    Exercise Reps Sets Weight
    Warm up on treadmill 5-10 minutes
    Lat Pull Down 12 4 pyramid up in weight XXX
    Pull-ups 12 4 n/a
    Dumbell pullovers 12 4 pyramid up in weight XXX
    Dumbbell rows (single arm) 12 each arm 4 pyramid up in weight XXX
    T-bar rows HEAVY 12 4 pyramid up in weight XXX
    Standing dumbell curls 12 4 pyramid up in weight XXX

    Workout #3B Back/Biceps


    Exercise Reps Sets Weight
    Warm up on treadmill 5-10 minutes
    Assisted pull-ups 12 4 n/a
    Seated cable row 12 4 pyramid up in weight XXX
    DB bent over row double 12 4 pyramid up in weight XXX
    Reverse grip bent over rows heavy 8 to 10 4 pyramid up in weight XXX
    Bicep machine 12 4 pyramid up in weight XXX
    Standing dumbell curls 12 4 pyramid up in weight XXX

    Workout #4 Shoulders/Chest
    Exercise Reps Sets Weight
    Warm up on treadmill 5-10 minutes
    Side lateral dumbells 12 3 pyramid up in weight XXX
    Side lateral machine 12 3 pyramid up in weight XXX
    Front raises barbell overhand 12 3 pyramid up in weight XXX
    Front raises barbell underhand 12 3 pyramid up in weight XXX
    Rear delts dumbell 12 4 pyramid up in weight XXX
    Superset the two below
    Upright rows dumbbell 12 3 pyramid up in weight XXX
    Shrugs 12 3 pyramid up in weight XXX
    Shoulder Press 12 4 pyramid up in weight XXX
    1 week front of neck one week behind the neck
    Cable crossovers 12 3 pyramid up in weight XXX
    Incline dumbbell 12 3 pyramid up in weight XXX

    Workout #5 Hamstings and Calves


    Exercise Reps Sets Weight
    Warm up on treadmill 5-10 minutes
    Seated leg curls 12 4 pyramid up in weight XXX
    Laying leg curls 12 4 pyramid up in weight XXX
    Single leg curls 12 4 pyramid up in weight XXX
    Dead lifts 12 4 pyramid up in weight XXX
    Standing calves 12 4 pyramid up in weight XXX
    Seated calves 12 4 pyramid up in weight XXX
    Donkey calves 12 4 pyramid up in weight XXX

    Workout #6 Biceps and Triceps


    Exercise Reps Sets Weight
    Warm up on treadmill 5-10 minutes
    Machine preacher curls 12 4 pyramid up in weight XXX
    Barbell 21's 12 4 pyramid up in weight XXX
    Alternating dumbbell curls 12 4 pyramid up in weight XXX
    Tricep pushdowns 12 4 pyramid up in weight XXX
    Skullcrushers 12 4 pyramid up in weight XXX
    Overhead extensions dumbbell 12 4 pyramid up in weight XXX

    Pyramid up in weight XXX


    Meaning add more weight for each set as long as you are still able to keep good form.
    If you start to lose good form lower the weight.

    *The Psychofitness plan is confidential and made specifically for you.


    *This is not to be shared with anyone.

    Disclaimer: Please consult your physician before engaging in any dietary or workout regimen.
    Psychofitness or any of its' affiliates are not responsible for any pre-existing health condition

    or the result of a health condition due to the commencement of any dietary or workout regimen.

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