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  • Day Pushups Situps 1 Situps 2 (Cross) Leg Raises Crunches

    Hochgeladen von

    Shri Kumaran
    8 Ansichten2 Seiten
    The document contains a 30-day workout plan tracking pushups, situps, leg raises, crunches, lifts, and planks. It shows incremental increases in reps and sets over time, starting with 60 pushups and 20 situps on day 1 and building up to 100 pushups and 50 situps by day 14, with planks increasing from 30 seconds to 75 seconds. Weights for lifts also increased from 8kg to 12kg over the month-long period.

    Originalbeschreibung:

    Workout for everyone!

    Originaltitel

    Workout Plan 1

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    © © All Rights Reserved

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    The document contains a 30-day workout plan tracking pushups, situps, leg raises, crunches, lifts, and planks. It shows incremental increases in reps and sets over time, starting with 60 pushups and 20 situps on day 1 and building up to 100 pushups and 50 situps by day 14, with planks increasing from 30 seconds to 75 seconds. Weights for lifts also increased from 8kg to 12kg over the month-long period.

    Copyright:

    © All Rights Reserved
    Als XLSX, PDF, TXT herunterladen oder online auf Scribd lesen
    Markieren Sie unangemessene Inhalte
    8 Ansichten2 Seiten

    Day Pushups Situps 1 Situps 2 (Cross) Leg Raises Crunches

    Hochgeladen von

    Shri Kumaran
    The document contains a 30-day workout plan tracking pushups, situps, leg raises, crunches, lifts, and planks. It shows incremental increases in reps and sets over time, starting with 60 pushups and 20 situps on day 1 and building up to 100 pushups and 50 situps by day 14, with planks increasing from 30 seconds to 75 seconds. Weights for lifts also increased from 8kg to 12kg over the month-long period.

    Copyright:

    © All Rights Reserved
    Als XLSX, PDF, TXT herunterladen oder online auf Scribd lesen
    Markieren Sie unangemessene Inhalte
    von 2

    DAY PUSHUPS SITUPS 1 SITUPS 2(cross)LEG

    1
    60
    20
    20
    2
    70
    30
    20
    3
    80
    30
    30
    4
    5
    80
    30
    30
    6
    80
    40
    30
    7
    8
    90
    40
    30
    9
    100
    40
    30
    10
    11
    100
    40
    30
    12
    100
    40
    30
    13
    14
    100
    50
    30
    15
    100
    50
    30
    16
    17
    100
    50
    30
    18
    100
    50
    40
    19
    20
    100
    50
    40
    21
    50
    60
    50
    22
    50
    60
    50
    23
    24
    60
    60
    50
    25
    60
    60
    60
    26
    27
    70
    50
    50
    28
    80
    60
    50
    29
    30
    50
    50
    50

    RAISES CRUNCHES
    20
    20
    20
    20
    20
    20
    20
    20
    20
    20
    30
    20
    30
    20
    30
    30
    30
    30
    30
    30
    40
    30
    40
    40
    40
    40
    40
    40
    50
    40
    50
    40
    50
    40
    50
    40
    50
    50
    50
    50
    50
    50

    LIFTS
    8kg*10reps*3sets
    8kg*12reps*3sets
    8kg*12reps*3sets
    8kg*12reps*3sets
    10kg*10reps*3sets
    10kg*10reps*3sets
    10kg*10reps*3sets
    10kg*10reps*3sets
    10kg*10reps*3sets
    10kg*10reps*3sets
    12kg*8reps*3sets
    12kg*8reps*3sets
    12kg*8reps*3sets
    12kg*8reps*3sets
    10kg*10reps*3sets
    10kg*12reps*3sets
    10kg*12reps*3sets
    12kg*8reps*3sets
    12kg*8reps*3sets
    10kg*10reps*3sets

    PLANKS
    30s
    40s
    50s
    50s
    50s
    60s
    60s
    60s
    75s
    75s
    75s
    75s
    60s
    60s
    45s
    50s
    60s
    50s
    50s
    60s

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