12 tuần giảm mỡ

EXERCISES SETS/REPS WEIGHTS NOTES

1. Squats weights Ì test 90-120s
test 90-120s
Ta. Warm up 2 sets x 8-10 reps fest 90-120s
test 90-1208
]b. Hiệp chính 4 sets x 8-]2 reps test 60-90s
test 60-90s
2. Leg Press 4 sets x 8-12 reps test 60-90s
Test 30-45s
3. Split Squat 3 sets x 8-12 reps fest 30-45s

4. Dumbbell Straight-Legged 3 sets x 8-12 reps
Deadlift 5 sets x 8-12 reps
5. Lying Hamstring Curls

6. Bent Knee Hip Raise 4 sets x 8-12 reps [ Mỗi bên]
7. Reverse Crunch 4 sets x 8-12 reps

Cardio Sang 20 phút Trendmill [6km/h. dốc 8]

Cardio Chiéu 20 phút

Training, nutrition, supplement notes: sat vegatables

EXERCISES SETS/REPS WEIGHTS

1. Incline Dumbbell Press

Ta. Warm up 2 sets x 8-10 reps test 30-45s
fest 60-90s

]b. Hiệp Chính 4 sets x 8-]2 reps test 60-90s
test 60-90s
2. Dumbbell Bench Press 4 sets x 8-12 reps test 60-90s
fest 30-45s
3. Incline Dumbbell Flyes 4 sets. x 8-12 reps Test 30-45s
tộp 1 trong 2 lân
4. Dips: Chest Version 4 sets x 8-12 reps
crdio squ buổi tập
5. Triceps Pushdown 4 sets. x 8-12 reps
to
6. Overhead Cable Triceps Ex- 4 sets x 8-12 reps
tension 2 lẳn nên cách
7. Cardio lanI [ sáng] 20 phút nhu ít nhất 6
Tiếng
8. 0ardio lần 2 [chiều] 20 phút

Training, nutrition, supplement notes:

EXERCISES SETS/REPS WEIGHTS

1. Dumbbell Shoulder Press

Ta. Warm up 2 sets x 8-10 reps test 30-45s
fest 60-90s
]b. Hiệp Chính 4 sets x 8-]2 reps test 45-60s
test 45-60s
2. Lateral Raise 4 sets x 8-12 reps test 45-60s
fest 30-45s
3. Barbell Front Raise 4 sets. x 8-12 reps Test 30-45s
tộp 1 trong 2 lân

4. Bent-Over Rear Delt Raise 4 sets x 8-12 reps
crdio squ buổi tập
5. Cable Crunch 4 sets. x 8-12 reps
to
6. Abs Rollout 4 sets x 8-12 reps
7. Cardio lanI [ sáng] 2 lẳn nên cách
8. 0ardio lần 2 [chiều] 20 phút nhu ít nhất 6
20 phút Tiếng

Training, nutrition, supplement notes:

EXERCISES SETS/REPS WEIGHTS

|. Barbell Row

Ta. Warm up 2 sets x 8-10 reps test 30-45s
fest 60-90s
]b. Hiệp Chính 4 sets x 8-]2 reps test 60-90s
test 60-90s
2. Seated Cable Row 3 sets x 8-12 reps test 60-90s
test 60-90s
3. Wide Grip Lat Pulldown 3 sets. x 8-12 reps test 60-90s
tộp 1 trong 2 lân
4. One-Arm Dumbbell Row 3 sets x 8-12 reps
crdio squ buổi tập
5. Wide-Grip Straight Arm Pull + 3 sets. x 8-12 reps
over to

6. Hyperextension 3 sets x 8-12 reps 2 dn nên cách
nhu ít nhất 6

7. Cardio lanI [ sáng] 20 phút Tiếng

8. 0ardio lần 2 [chiều] 20 phút

Training, nutrition, supplement notes:

EXERCISES SETS/REPS WEIGHTS

1. Barbell Biceps Curl

Ta. Warm up 2 sets x 8-10 reps test 30-45s
fest 45-60s
]b. Hiệp Chính 4 sets x 8-]2 reps test 45-60s
test 45-60s
2. Dumbbell Alternate Biceps 4 sets x 8-12 reps test 30-45s
Curls 4 sets. x 8-12 reps fest 30-45s
3. Ez Bar Biceps Curls Test 30-45s
tộp 1 trong 2 lân
4. Seated Calves Raise 4 sets x 8-12 reps
crdio squ buổi tập
5. Calves Raise On Leg Press 4 sets. x 8-12 reps
to
6. Yoga Ball Jack Knife 5 sets x 8-12 reps
7. Cardio lanI [ sáng] 2 lẳn nên cách
8. 0ardio lần 2 [chiều] 20 phút nhu ít nhất 6
20 phút Tiếng

Training, nutrition, supplement notes:

EXERCISES SETS/REPS WEIGHTS NOTES

1. Superset 1 la. Barbell Squat 4 sets x 14-18 reps Khdi động với tq nhẹ
trước khi tập chính
2. Superset 2 lb. Dumbbell Squat 4 sets test 90-]20s
2a. Wide Stance Barbell Squat
3. Superset 3 2b. Sissy Squat 14-18 reps test 90-]20s
3a. Leg Extension kiém sodt to. én
4. Crunch Legs 3b. Lying Hamstring Curls A sets nhanh, xuống chom.
On Bench | set = 10 oblique crunches + 10 normal test 60-90s
crunches + 10 gidy abs hold 14-18 reps Test 30-45s
5. Cardio lin 1
6. Cardio lẫn 2 4 sets

14-18 reps

4 sets

14-18 reps
4 sets
14-18 reps
4 sets

30 reps
20 phút

20 phút + gidn co 10

phút

Training, nutrition, supplement notes:

EXERCISES SETS/REPS WEIGHTS NOTES

1. Superset 1 la. Incline Dumbbell Press 4 sets x 14-18 reps Khởi động với tq nhẹ
Ib. T-Bar LandMine trước khi tập chính
2. Superset 2 2a. Dumbbell Bench Press 4 sets test 60-90s

2b. Knee Push Up 14-18 reps test 60-90s

3. Superset 3 3a. Cable Crossover A sets Đặt mức céim dudi

3b. Incline Dumbbell Flyes 14-18 reps ngực
test 60-90s
4. Superset 4 4o. Dips-Triceps Version 4 sets
fest 30-45s
4b. Narrow PushUp 14-18 reps
fest 30-45s
5. Superset 5 Sa. Vbar Triceps Pushdown 4 sets
test 30-45s
Sb. Overhead Triceps Extension 14-18 reps
4 sets
6. Cardio Ién 1 14-18 reps
7. Cardio ln 2 4 sets

14-18 reps

4 sets

14-18 reps

4 sets

14-18 reps
4 sets
4-18 reps

20 phút

20 phút + gifin co 10
phút

Training, nutrition, supplement notes:

EXERCISES SETS/REPS WEIGHTS NOTES

1. Superset 1 la. Dumbbell Shoulder Press 3 sets x 14-18 reps Khởi động với tq nhẹ
Ib. Lateral Raise trước khi tập chính
2. Superset 2 2a. Front Plate Raise 3 sets test 60-90s
2b. Front Incline Dumbbell Raise
3. Superset 3 3a. Face Pull 18-20 reps test 60-90s
3b. Dumbbell Rear Delt Raise 3 sets
4. Dumbbell Đặt mức céim dudi
Shrugs Loteral Raise 18-20 reps
5. Burn out set ngực
6. Bottom Up 3 sets test 60-90s
Test 45-60s
18-20 reps fest 30-45s
fest 30-45s
4 sets

18-20 reps
4 sets
]8-20reps
5 sets

18-20 reps

| sets: 45 reps

6 sets

18-20 reps

7. Cardio lần Ì 20 phút
8. Cardio lin 2 20 phút + gifin co 10
phút
Training, nutrition, supplement notes:

EXERCISES SETS/REPS WEIGHTS NOTES
10 phút
1. Warm up la. Foam Roller dùng múu nếu cần Dùng mức †g nhẹ để
Ib. Wide Grip Lot Pull Down 2 sets x 12-15 reps thiết
2. Exercise | Pull Up khỏi động
3. Exercise 2 Chin Up 4 sats x 14-18 reps rest 60-908
4 Exercise 3: 4a. One Arm Dumbbell Row On Bench
Superset 4b. Slow Eccentric Dumbbells Row 4 sets x 14-18 reps test 60-90s
5a. Kneeling One Arm Cable Row
S.Exercise 4: 5b. Straight Arm PullDown 4 sets x 14-18 reps Đặt mức céim dudi
Superset ngực
4 sats x 14-18 reps Xuống thột chậm

4 sets x 14-18 reps trong vòng 3s
4 sets x 14-18 reps
quỳ một gối sẽ có
điểm tựa hún

test 60-90s

6. Cardio Idn 1 20 phút
7. Cardio ln 2 20 phút + giñn cơ ID
phút
Training, nutrition, supplement notes:

EXERCISES SETS/REPS WEIGHTS NOTES

1. Superset 1 la. Seated Dumbbell Curls 4 sets x 14-18 reps test 60-90s
Ib. Seated Hammer Curls 4 sets x 14-18 reps Cém rong hon vai
2. Superset 2 2a. Barbell Curls test 60-90s
2b. Barbell Half Curls 4 sats x 14-18 reps
3. Superset 3 3a. Standing High Pulley Cable Curls test 60-90s
3b. Reverse Dumbbell Curls 4 sets x 14-18 reps tp vdi bong ta hotic
4, Exercise 4 Weighted Sit-Up dumbbell
5. Superset 5 5a. Standing Calf Raises 4 sets x 14-18 reps
Sb. Seated Calf Raises test 45-60s
4 sats x 14-18 reps

6 sets x 20-30 reps

4 sets x 14-18 reps

4 sets x 14-18 reps

6. Cardio Ién 1 20 phút
7. Cardio ln 2 20 phút + gifin co 10
phút
Training, nutrition, supplement notes:

EXERCISES HOM NAY: SETS/REPS WEIGHTS NOTES

1 Leg Press Squ mỗi I5 reps đổi vị trí chân một 2 dropsets x 30 fest 60-90s
lần. Xem video đổ biết chỉ tit. reps [ 30/ drop) test 60-90s
2. Dumbbell test 60-30s
Squats Tổng cộng 50 reps một hiệp, 20-25 2 dropsets x 20- 25 fest 60-30s
3.Leg Extension reps đầu nặng nhất. sau đó hạ tạ l lần. reps [mỗi drop] fest 60-90s

4. Superset | Tổng cộng 60 reps/hiệp. Có 2 lần hạ 3 double dropsets x fest 30-45s
ta. Téng cộng là 3 lần tập 15-20 reps 15-20reps [moi drop]

4a. Lying Leg Curls. 4 sets x 15-20 reps

4b. Dumbbell Stiff-Legged Deadlift 4 sets x 15-20 reps

5. Superset 2 5a. Hanging Leg Raises 4 sets x 20- 25
5b. Lying Leg Raises reps

4 sets x 20-25 reps

6. Cardio | Đi bộ dốc mức 8. tốc độ 6km/h 25 phút

7. Cardio 2 Đi bộ dốc mức 8, tốc độ 6km/h 25 phút

Dãn cơ IO phút

Training, nutrition, supplement notes:

HỈIFŠ:/ AP

EXERCISES SETS/REPS WEIGHTS NOTES

I Incline Dumb- Mỗi mức ta sé tdp 20-25 reps. | dropset x 50 reps fest 60-90s
bell Press Hiệp 1 cé 2 mic ta. Hiép 2 có 3 mức | double dropsets x test 60-90s
Mỗi mức †g sẽ tập 20-25 reps. 75 eps test 60-30s
2. Dumbbell Hiệp I có 2 mức †g. Hiệp 2 có 3 mức | dropset x 50 reps fest 60-30s
Bench Press Tổng cộng 40reps/hiệp. Dó I lần hg tq. | double dropsets x
Tổng cộng là 2 lần tập 15-20 reps 75 reps fest 45-60s
3. Pec Deck
Flues 3 dropsets x fest 45-60s
15-20reps [moi drop]

(4. Cable Cross- Tổng cộng 40reps/hiệp. Có I lần hụ †g. 3 dropsets x
lover-Upper Chest Tổng cộng là 2 lần tộp I5-20 reps IB-20reps [mỗi drop]

5. Superset 5a. Triceps Pushdown 3 sets x 15-20 reps
reps

Sb. Overhead Rope Triceps Extension 3 sets x 15-20 reps

6. Superset 6a. Overhead Dumbbell Tricep Press 3 sets x 15-20 reps

6b. Smith Machine Narrow Grip Bench 3 sets x 15-20 reps
Press

2 lân x25 phút
7. Cardio Đi bộ dốc mức 8, tốc độ 6km/h
Dãn cơ I0 phút

Training, nutrition, supplement notes:

EXERCISES LN HAL SETS/REPS WEIGHTS NOTES

| Tripleset 10 HUM I 3 sets x 20-25 reps Cui trổ đưa vô trước

la. Seated Dumbbell Shoulders Press khoảng 30-45 độ
Dùng cùi trỏ đổ nông
Ib. Lateral Raise 3 sets x 20-25 reps ta lén. k phdi ban tay
test 60-90s
Ic. Incline Dumbbell Front Raise 3 sets x 20-25 reps
Đưu tùi trỏ hơi chéo
2. Supersat 2a. Dumbbell Bent-Over Rear Delt 3 sets x 20-25 reps dudi vai
Raise 3 sets x 20-25 reps fest 60-90s

2b. Around the world fest 45-60s

3. Exercise 3 Dumbbell Shrugs 3 sets x 20-25 reps fest 30-45s
4. Exercise 4 Weighted Sit-Up
3 sets x 20-25 reps

5. Cardio Đi bộ dốc mức 8, tốc độ 6km/h 2 lân x25 phút
Dãn cơ I0 phút

Training, nutrition, supplement notes:

EXERCISES Bent Over Dumbbell Rows SETS/REPS NOTES
3 sets x 15-20 reps
| Exercise | Cui tré dua chéo
[ Hiép cudi -dropset] tầm 60 độ
2. Superset 2a. Wide Grip Lat Pulldown Không nghỉ
3 sets x 15-20 reps
2b. Reverse Grip Pulldown test 60-30s
3 sets x 15-20 reps
3. Superset 3a. Machine Row Cúi người sâu về trước
3 sets x 15-20reps lể dữn cơ tối đu
3b. Straight Arm Pulldown fest 60-90s
3 sets x 15-20 reps
4, Exercise 4 Rack Pull fest 60-90 s
3 sets x 15-20 reps

5. Cardio Đi bộ dốc mức 8, tốc độ 6km/h 2 lân x25 phút
Dãn cơ IO phút

Training, nutrition, supplement notes:

EXERCISES /Y0UTU WEIGHTS NOTES
SETS/REPS
| Exercise | Wide-Grip Barbell Curls Rest 45-60s
3 dropsets x 15-20 Rest 45-60s
2. Exercise 2 | Narrow-Grip Ez Bar Curls reps/ 1 lần hụ tạ fest 45-60s
Rest 45-60s
3. Exercise 3 —_| Reverse Grip EZ Bar Curls 3 dropsets x 15-20
reps/ ] lần hạ tg fest 45-60s
4, Exercise 4 | Seated Calves Raise
3 dropsets x 15-20

5. Superset 5a. Ab Roller reps/ 11dn hg ta

4 dropsets x 15-20
reps/ ] lần hụ †g

3 sets x 15-20 reps

5b. Yoga Ball Knee Tuck 3 sets x 15-20 reps

6. Cardio Đi bộ dốc mức 8, tốc độ 6km/h 2 lân x25 phút
Dãn cơ IO phút

Training, nutrition, supplement notes:

EXERCISES PS://Y WEIGHTS NOTES

| Exercise | Bench Press SETS/REPS rest 90-120s
test 60-90s
4 sets x 7-10 reps test 60-90s
fest 30s
2. Exercise 2 Incline Dumbbell Press 4 sets x 8-10 reps fest 45-60s
fest 45-60s
3. Exercise 3 Incline Dumbbell Flyes 3 sets x 8-2 reps fest 45-60s
fest 30s
4. Exercise 4 Cable Crossover 7 sets x 8-10 reps
-FST7 Triceps Pushdown 3 phút đi bộ 6km/h
5. Exercise S 4 sets x 8-10 reps
1 phút ohqu 9km/h
6. Exercise 6 Narrow Grip Bench Press 3 sets x 8-10 reps

7. Exercise 7 Seated Triceps Press 3 sets x 8-10 reps

8. Exercise 8- Overhead Rope Triceps Extension 7 sets x 8-10 reps
Fst 7
25 phút x 2 lần
9. Cardio ©urdio sóng [ dốc 8]
Cardio chiéu + 10p Diãn cơ

Training, nutrition, supplement notes:

EXERCISES T WEIGHTS NOTES

| Exercise | Legs Extension SETS/REPS rest 60-905
test 60-90s
4 sets x 10-15 reps fest 30s
fest 60-90s
2. Exercise 2 Leg Press 4 sets x 10-15 reps fest 30s

3. Exercise 3 Hack Squat / Smith Machine Squat 7 sets x 10-15 reps
-FST7
4. Exercise 4 Barbell/Dumbell Stifff-Legged Dead- 4 sets x 10-15 reps
lift 7 sets x 10-15 reps
5. Exercise S Lying Hamstring Curls
-FST7

6. Cardio ©urdio súng [ dốc 8] 25 phút x 2 lần 3 phút đi bộ 6km/h
Cardio chiéu + 10p Diãn cơ
1 phút chu 9km/h

Training, nutrition, supplement notes:

EXERCISES SETS/REPS WEIGHTS NOTES

| Exercise | Dumbbell Shoulders Press 4 sets x 8-12 reps rest 60-905
test 60-90s
2. Exercise 2 Front Plate Raise 4 sets x 8-12 reps test 60-90s
fest 30s
3. Exercise 3 Lateral Raise 4 sets x 8-12 reps fest 45-60s
fest 30 s
4. Exercise 4 Face Pull 7 sets x 8-12 reps
-FST7 Hanging Leg Raise
5. Exercise S 4 sets x 8-10 reps

6. Exercise 6 - Cross-Body Crunch 7 sets x 8-10 reps
FST7

7. Cardio ©urdio súng [ dốc 8] 25 phút x 2 lần 3 phút đi bộ 6km/h
Cardio chiéu + 10p Gidn ca
1 phút chu 9km/h

Training, nutrition, supplement notes:

EXERCISES Wide Grip Pull Up Ũ nVeM1 NOTES

| Exercise | SETS/REPS \BM) rest 60-905
thêm †q nếu cần
2 sets x 8-2 reps

2. Exercise 2 Narrow-Grip Pull Up 2 sets x 8-12 reps thém ta néu cén fest 60-90s

3. Exercise 3 One-Arm Dumbbell Rows 4 sets x 8-I2 reps test 60-90s

4. Exercise 4 T-bar Row 4 sets x 8-12 reps fest 60-90s

5. Exercise S Barbell Shrugs 3 sets x 8-2 reps fest 45-60s

6. Exercise 6- Seated Cable Row 7 sets x 8-12 reps fest 30s
FST7

7. Cardio Cardio sng [dốc 8] 25 phút x 2 lần 3 phút đi bộ 6 km⁄h
Cardio chiéu + 10p gidn cơ
1 phút ohqu 9 km/h

Training, nutrition, supplement notes:

EXERCISES SETS/REPS WEIGHTS NOTES

| Exercise | Machine Preacher Curls 4 sets x 8-12 reps fest 45-60s
fest 45-60s
2. Exercise 2 Incline Alternate Dumbbell Curls 4 sets x 8-12 reps test 45-60s
fest 30s
3. Exercise 3 Lying Cable Curls 4 sets x 8-I2 reps fest 45-60s
fest 30s
4. Exercise 4 - Double Biceps Cable Curl 7 sets x 8-12 reps
FSI7 Donkey Calf Rause
5. Exercise S 4 sets x 20 reps

6. Exercise 6- Alternate Standing Calf Raise 7 sets x 15 eps
FST7

7. Cardio Cardio sng [dốc 8] 25 phút x 2 lần 3 phút đi bộ 6 km⁄h
Cardio chiéu + 10p gidn cơ
1 phút ohqu 9 km/h

Training, nutrition, supplement notes: