Workout program for kim phong

MUSCLE GROUP SETS

REP RANGE & TEMPO

Option 1

Option 2

Option 3

Smith Machine Press (Flat)

Dumbbell Press (Flat)

Smith Machine Press (Incline)

Hammer Machine Press (Incline/Flat)

Cable Fly (Incline/Flat)

Machine Chest Fly

DAY 1: CHEST, SHOULDERS & ABS
Chest
Exercise 1
Exercise 2
Exercise 3
Exercise 4

Warmups + 1-2 8-12 Tempo: 1sec Positive, 3sec Negative, no
working sets

rest/pauze
1-2 working
8-12 Tempo: 1sec Positive, 3sec Negative, no
sets
rest/pauze
1-2 working sets 8-12 Tempo: 1sec Positive, 3sec Negative,
1sec Eccentric Pause/ Stretch

Barbell Bench Press (Flat)
Dumbbell Press (Incline)
Dumbbell Fly (Incline)

1-2 working sets 8-12 Tempo: 1sec Positive, 3sec Negative, no rest/pauze Dumbbell Hex Press

(Incline/Flat)
Exercise 5

Close Grip Push Up

1-2 working sets 6-8 Tempo: 1sec Positive, 4sec Negative, no rest/pauze Wide Grip

Bodyweight Dip

Wide Grip Machine Dip

Shoulders
Exercise 1
Exercise 2
Exercise 3

1-2 working sets 8-12 Tempo: 1sec Positive, 1s Statid Hold,
3sec Negative
1-2 working sets 8-12 Tempo: 1sec Positive,1s Statid Hold, 3sec
Negative

Cable Lateral Raise

Dumbbell Lateral Raise
(Seated/Standing)

Cable Rear Delt Fly

Machine Rear Delts

Parallel-Grip Cable Press

Hammer Strength Shoulder Press

Dumbbell Rear Delts

1-2 working sets 8-12 Tempo: 1sec Positive, 3sec Negative

Abs
Exercise 1
Exercise 2
Exercise 3

1-2 working sets 15-20 Tempo: 1sec Positive, 1sec Negative, no
Oblique Crunch
rest/pauze

1-2 working sets 15-20 Tempo: 1sec Positive, 1sec Negative, no
Cable Rope Crunches
rest/pauze
1-2 working sets 12-15 Tempo: 1sec Positive, 1sec Negative, no Cable Side Rope Crunches
rest/pauze

Flat Bench Leg Tucks

DAY 2: HAMSTRINGS, ADDUCTORS & GLUTES
Hamstrings
Exercise 1
Exercise 2

Warmups + 1-2 8-12 Tempo: 2sec Positive, 1sec Static Hold,
Seated Legcurl
working sets 3sec Negative
1-2 working sets 8-12 Tempo: 1sec Positive, 3sec Negative
Romanian Deadlift

(Dumbbell/Barbell/ Smith
Machine)
Exercise 3

Adductors

1-2 working sets 6-8 Tempo: 2sec Positive, 1sec Static Hold,
3sec Negative

Lying Cable Hamstring Curls

Lying Legcurl

Dumbbell Hamstring Curl


Exercise 1

Warmups + 1-2 8-12 Tempo: 2sec Positive, 1sec Static Hold, 4sec
working sets Negative

ADDUCTOR MACHINE

Glutes
Exercise 1

1-2 working sets

8-12 Tempo: 1sec Positive, 3sec Negative,
1sec Eccentric Pause/ Stretch

Kettlebell Single Leg Romanian
Deadlift

Dumbbell Single Leg RDL

Exercise 1

1-2 working sets

6-8 Tempo: 1sec Positive, 1sec Static Hold,

3sec Negative

Smith Machine Hip Thrust

Barbell Hip Thrust

Exercise 2

1-2 working sets

6-8 Tempo: 2sec Positive, 1sec Static Hold,
4sec Negative

Reverse Hyper Extensions

Weighted Hyper Extensions

Cable Glute Kickback

DAY 3: BACK, REAR DELTS, TRAPS & CALVES
Back

Exercise 1

Warmups + 1-2 8-12 Tempo: 1sec Positive, 1sec Static Hold,
Pullup
working sets 2sec Negative

Cable Pulldown Machine
(Close/Wide/Underhand Grip)

Hammer Pulldown Machine

Exercise 2

Warmups + 2 8-12 Tempo: 1sec Positive, 1sec Static Hold,
Convention deadlift
working sets 3sec Negative

Sumo deadlift

Note: Bài tập này kết hợp để bổ sung
thêm bài compound vào lịch tập

Exercise 3

1-2 working sets 8-12 Tempo: 1sec Positive, 1sec Static Hold,
2sec Negative

Close Grip Seated Carble Rows

Underhand EZ Bar Rows

Exercise 4

1-2 working sets 8-12 Tempo: 1sec Positive, 1sec Static Hold,
2sec Negative

Hammer Row Machine
(Alternating/Unilateral)

Dumbbell Rows
(Alternating/Unilateral)

Exercise 5

1-2 working sets 8-12 Tempo: 1sec Positive, 1sec Static Hold,
3sec Negative

Back Extensions

Barbell Rows

Rear Delts & Traps
Exercise 1
Exercise 2
Exercise 3
Exercise 4

Warmups + 1-2 8-12 Tempo: 1sec Positive, 1sec Static Hold,
working sets 3sec Negative
1-2 working sets 8-12 Tempo: 1sec Positive, 1sec Static Hold,
3sec Negative
1-2 working sets 6-10 Tempo: 1sec Positive, 2sec Static Hold,
3sec Negative
1-2 working sets 8-12 Tempo: 1sec Positive, 2sec Static Hold,
3sec Negative

Cable Rear Delt Fly

Machine Rear Delt

Cross-Body Upright Carble Row
Dumbbell/ Barbell Shrugs

Deadlift Machine Shrugs

Face Pulls

Calves
Exercise 1
Exercise 2

2 working sets
2 working sets

10-12 Tempo: 1sec Positive, 2sec Static Hold,
3sec Negative, 2sec Eccentric Pause/Stretch

Seated Calf Raise

10-12 Tempo: 1sec Positive, 2sec Static Hold,
3sec Negative, 2sec Eccentric Pause/Stretch

Standing Calf Raise
Legpress Calf Raise

DAY 4: TRICEPS, BICEPS, ABS
Triceps

Exercise 1

Warmups + 1-2 8-12 Tempo: 1sec Positive, 2sec Negative
working sets

Tricep-Press on the Smith Machine Dips Machine

Smith Machine Shrugs


Exercise 2

1-2 working sets 8-12 Tempo: 1sec Positive, 2sec Negative

Exercise 3

1-2 working sets 8-12 Tempo: 1sec Positive, 1sec Static Hold,
3sec Negative

Cable Pushdowns (Rope/ EZ Bar /
V-Bar / Pulldown Bar)
Carble Triceps Kickback

Biceps
Exercise 1
Exercise 2
Exercise 3

Warmups + 1-2 working sets

8-12 Tempo: 1sec Positive, 2sec

Negative
1-2 working sets 8-12 Tempo: 1sec Positive, 1sec Static Hold,
Spider Curls
2sec Negative
1-2 working sets 8-12 Tempo: 1sec Positive, 2sec Negative

Alternating Dumbbell Curls

Cable Rope Hammer Curls

Barbell Curls

Decline Curls

Preacher Curls
Cable Curls

Dumbbell Hammer Curls

Abs
Exercise 1
Exercise 2
Exercise 3

warmup + 1-2 12-15 Tempo: 1sec Positive, 1sec Static Hold,
Crunch Machine
working sets
3sec Negative
1-2 working sets 15-20 Tempo: 1sec Positive, 3sec Negative, no
Flat Bench Leg Tucks

rest/pauze
1-2 working sets 12-15 Tempo: 1sec Positive, 3sec Negative, no
Cable Side Rope Crunches
rest/pauze

Leg Raise

DAY 5: QUADS & CALVES
Quads

Exercise 1

Warmups + 1-2 8-12 Tempo: 2sec Positive, 4sec Negative
working sets

Exercise 2

LEGPRESS

SQUATS (Barbell/Smith
Machine)

H-SQUAT / HACKSQUAT
(Decline/Seated) / PENDULUM
SQUAT

1-2 working sets 8-12 Tempo: 2sec Positive, 4sec Negative

REVERSE V-SQUAT

V-SQUAT

DUMBBELL SUMO SQUATS

Exercise 3

1-2 working sets 10-15 Tempo: 2sec Positive, 1sec Static Hold,
4sec Negative

LEG EXTENSIONS

SISSY SQUATS

JEFFERSON SQUATS

Exercise 4

1-2 working sets 8-12 Tempo: 2sec Positive, 4sec Negative

BULGARIAN SPLIT SQUATS

WALKING LUNGES

SINGLE LEGPRESS MACHINE

Calves
Exercise 1
Exercise 2

2 working sets

2 working sets

10-12 Tempo: 1sec Positive, 2sec Static Hold,
3sec Negative, 2sec Eccentric Pause/Stretch

Seated Calf Raise

10-12 Tempo: 1sec Positive, 2sec Static Hold,
3sec Negative, 2sec Eccentric Pause/Stretch

Standing Calf Raise
Legpress Calf Raise

DAY 6: PECS, SHOULDERS & ABS
Pecs

Exercise 1
Exercise 2

1-2 working
8-12 Tempo: 1sec Positive, 3sec Negative, no
sets
rest/pauze
1-2 working sets 8-12 Tempo: 1sec Positive, 3sec Negative,
1sec Eccentric Pause/ Stretch

Dumbbell Press (Incline)
Incline Cable Fly

Smith Machine Press (Incline)

Hammer Machine Press (Incline)

Dumbbell Fly (Incline)

Machine Chest Fly


Exercise 3

Exercise 1

Shoulders

Exercise 2
Exercise 3
Exercise 4

1-2 working sets 8-12 Tempo: 1sec Positive, 3sec Negative, no rest/pauze Dumbbell Hex Press

(Incline)

Warmups + 1-2 8-12 Tempo: 1sec
Positive, 1s Statid Hold, working setsSmith Machine Shoulder Press
3sec Negative
1-2 working sets 8-12 Tempo: 1sec Positive, 1s Statid Hold,
1-2 working sets 8-12 Tempo: 1sec Positive, 1s Statid Hold,
3sec Negative
1-2 working sets 8-12 Tempo: 1sec Positive, 1sec Static Hold,
3sec Negative

Dumbbell Shoulder Press
Dumbbell Lateral Raise

Cable Rear Delt Fly

Machine Rear Delts

Cross-Body Upright Carble Row

Face Pulls

Oblique Crunch

Flat Bench Leg Tucks

Abs
Exercise 1
Exercise 2
Exercise 3

DAY 7: REST

1-2 working sets 15-20 Tempo: 1sec Positive, 1sec Negative,
no rest/pauze
1-2 working sets 15-20 Tempo: 1sec Positive, 1sec Negative,
no rest/pauze
1-2 working sets 12-15 Tempo: 1sec Positive, 1sec Negative,
no rest/pauze

Cable Rope Crunches
Cable Side Rope Crunches

3sec Negative Cable Lateral Raise

(Seated/Standing)

Dumbbell Rear Delts