visual impact printable chart

7/23/2019 Visual Impact Printable chart

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Visual Impact

Printable Workout Routines

Low Budget Low Tech

(to save ink when printing)

Instructions: Print only the pages you need (to save paper). Here is how to

do that.

1) Scroll to the page you want to print.

) Hold the !"trl# $ey and the !P# $ey at the sa%e ti%e.

&) Select !"urrent page#' under the !Print ange# area.

) "lick !*$#.

Note:+ wanted to %ake it possi,le -or you to ust take one piece o- paper to

the gy% and -old it up and put it in your pocket. Pull it out as needed. /-ter awhile you will %ost likely re%e%,er your routine' ,ut this will ,e a good

re%inder o- what to do.

+t took serious sel-0control to keep this low0tech with plain tet and no

graphics.

"heers 2)

0usty

010


2/6

Phase I

Day 1: Chest, Shoulders, riceps

!"ercise Sets # Reps Notes

Bar,ell Bench Press 1' 13' 4' 5' 1016 pyra%id the weight

7lat Bench 8u%,,ell 7lyes sets sa%e weight+ncline 8u%,,ell Press &0 sets sa%e weight

Standing 9ilitary Press 1' 13' 4' 5' 1016 pyra%id the weight

8u%,,ell Lateral aise sets sa%e weight

Seated Shoulder Press 9achine &0 sets sa%e weight

Lying Tricep :tensions 1' 13' 4' 5' 1016 pyra%id the weight

"a,le Pressdowns sets sa%e weight

"lose ;rip Push &3 sec sprint

Day $: %e&s, Cal'es, (bs


S?uats 1' 13' 4' 5' 1016 pyra%id the weight

o%anian 8eadli-ts 1' 13' 4' 5' 1016 pyra%id the weight

Standing "al- aises 1' 13' 4' 5' 1016 pyra%id the weight

Seated "al- aises 6 sets sa%e weight

Hanging Leg aises sets to -ailure

/, @heel sets to -ailure

*ptional H++T 16 9inutes =3 sec walk>&3 sec sprint

Day ): *ack, *iceps, +orearms


"hin


3/6

Phase II

Day 1: %e&s, *ack, *iceps, +orearms


8eadli-ts 6 sets o- 6 reps pause ,etween reps

"hin


4/6

Phase III

Day 1:Chest, *ack, (bs


Bench Press 605 sets o- 0 reps a%ple rest ,etween sets

+ncline 8u%,,ell Press 605 sets o- 0 reps to -ailure*ne /r% 8u%,,ell ows 605 sets o- 0 reps

"hin &3053 sec sprint

Steady State "ardio 130&3 %inutes slow og or -ast walk pace

Day $: Shoulders, *iceps, riceps


9ilitary Press 605 sets o- 0 reps

Seated 8u%,,ell Press 605 sets o- 0 reps

Standing Bar,ell "urls 605 sets o- 0 reps

/lternate 8u%,,ell "urls 605 sets o- 0 reps

"lose ;rip Bench Press 605 sets o- 0 reps

Ha%%er Strength 8ip 9achine 605 sets o- 0 reps

H++T 1603 %inutes 53 sec walk>&3053 sec sprint

Steady State "ardio 130&3 %inutes slow og or -ast walk pace

00


5/6

Phase I -pper *ody Speciali.ation/

Day 1: Chest, Shoulders, riceps, (bs


Bar,ell Bench Press 1' 13' 4' 5' 1016 pyra%id the weight

7lat Bench 8u%,,ell 7lyes sets sa%e weight+ncline 8u%,,ell Press &0 sets sa%e weight

Standing 9ilitary Press 1' 13' 4' 5' 1016 pyra%id the weight

8u%,,ell Lateral aise sets sa%e weight

Seated Shoulder Press 9achine &0 sets sa%e weight

Lying Tricep :tensions 1' 13' 4' 5' 1016 pyra%id the weight

"a,le Pressdowns sets sa%e weight

Hanging Leg aises sets to -ailure

/, @heel sets to -ailure

H++T 16 9inutes =3 sec walk>&3 sec sprint

Day $: *ack, *iceps, +orearms


"hin


6/6

Phase II -pper *ody Speciali.ation/

Day 1: *ack, *iceps, +orearms


"a,le ows 6 sets o- 6 reps

"hin

visual impact printable chart

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