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Code Issues 1 Releases Wiki Activity

Update fitness cheatsheets

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Rico Sta. Cruz
2017-08-29 04:42:25 +08:00
parent 114612b8d5
commit 728ffceb72
7 changed files with 31 additions and 42 deletions
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fitness/phat.md
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@@ -1,9 +1,11 @@
---
title: Phat
category: Fitness
layout: 2017/sheet
updated: 201708
---
## Day 1: Upper Body Power
### Day 1: Upper Body Power
| Purpose | Movement | Sets x Reps |
| ---- | ---- | ---- |
@@ -17,8 +19,9 @@ category: Fitness
| ---- | ---- | ---- |
| Aux: curling | Cambered bar curls | 3 x 6-10 |
| Aux: extension | Skull crushers | 3 x 6-10 |
{: .-headers}
## Day 2: Lower Body Power
### Day 2: Lower Body Power
| Purpose | Movement | Sets x Reps |
| ---- | ---- | ---- |
@@ -32,8 +35,9 @@ category: Fitness
| ---- | ---- | ---- |
| Aux: calf | Standing calf raise | 3 x 6-10 |
| Aux: calf | Seated calf raise | 2 x 6-10 |
{: .-headers}
## Day 4: Upper Body Hypertrophy
### Day 4: Upper Body Hypertrophy
| Purpose | Movement | Sets x Reps |
| ---- | ---- | ---- |
@@ -47,10 +51,11 @@ category: Fitness
| Shoulder | Seated dumbbell presses | 3 x 8-12 |
| Shoulder | Upright rows | 2 x 12-15 |
| Shoulder | Side lateral raises with dumbbells or cables | 3 x 12-20 |
{: .-headers}
Speed work: with 65-70% of normal 3-5 rep max
## Day 5: Lower Body Hypertrophy
### Day 5: Lower Body Hypertrophy
| Purpose | Movement | Sets x Reps |
| ---- | ---- | ---- |
@@ -66,8 +71,9 @@ Speed work: with 65-70% of normal 3-5 rep max
| ---- | ---- | ---- |
| Calf | Donkey calf raises | 4 x 10-15 |
| Calf | Seated calf raises | 3 x 15-20 |
{: .-headers}
## Day 6: Chest/Arms Hypertrophy
### Day 6: Chest/Arms Hypertrophy
| Purpose | Movement | Sets x Reps |
| ---- | ---- | ---- |
@@ -83,3 +89,4 @@ Speed work: with 65-70% of normal 3-5 rep max
| Extension | Seated tricep extension with cambered bar | 3 x 8-12 |
| Extension | Cable pressdowns with rope attachment | 2 x 12-15 |
| Extension | Cable kickbacks | 2 x 15-20 |
{: .-headers}