Zone 2 cardio
| Options | Beginner | Intermediate | Advanced | Notes |
|---|---|---|---|---|
| Running | 20 minutes | 40 minutes | 60 minutes | |
| Cycling | ||||
| Rowing |
Legs. week 4 1 RM test
Supplement: palmer cooling
The score column is for you to track your progress
| Exercise | Sets | Reps | RPE | Rest | Score | Var | Notes (add your own) |
|---|---|---|---|---|---|---|---|
| Hack Squats | 3 | 6 | 7 | 3-4 | |||
| Glute Ham Raises | 3 | 6 | 7 | 3-4 | |||
| Leg extensions | 3 | 6 | 9 | 2-3 min | (Weight you used) | ||
| Leg curl | 3 | 6 | 9 | 2-3 | add speed | ||
| Standing calf raise | 3 | 6 | 9 | 2-3 | |||
| Seated calf raise | 3 | 6 | 9 | 2-3 |
Recovery
| Options | Time | Exact Protocol | Source |
|---|---|---|---|
| Light jog | |||
| Hot-cold | |||
| Fat-burning shiver | |||
| Light jog | |||
Torso
Mind muscle contraction
| Exercise | Sets | Reps | RPE | Rest | Var | Tips | Notes |
|---|---|---|---|---|---|---|---|
| Cable fly | 4 | 5 | |||||
| Incline press | 4 | 5 | |||||
| Row | 4 | 5 | get lactate burn | ||||
| Chin up/ pull up | 4 | 5 | |||||
| Shoulder press | 4 | 5 | |||||
| Lateral Raise | 4 | 5 | |||||
| Pulldown | 4 | 5 |