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BACKHYPERTROPHY
handstandpushup.com .
WEEK 4
CREATE YOUR OWN WORKOUT | TRACK YOUR PROGRESS
GENERAL WARM-UP 10-15 minutes (dynamic stretching/foam roll/walking, etc.)
ENTER CHOICE: ▁▁▁▁▁▁▁▁▁▁▁▁
PART 1 WARM-UP SETS
EXERCISE Sets Reps Intensity Speed Rest
LAT PULLDOWN 1-2 12 50-60% 2/0/2 60 s
1-ARM DB ROW 1-2 12 50-60% 2/0/2 60 s
( substitutions permitted )
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PART 2SINGLE EXERCISE
MULTIPLE SET
BEGINNER ( 2 exercises per body part ) handstandpushup.com .
EXERCISE 1 Sets Reps Intensity Speed Rest
4 10 80% 2/0/2 0-60 s
Enter Your Results Below . ↴NOTES SET 1 % 2/0/2
● lb
● kg
NOTES SET 2 % 2/0/2
● lb
● kg
NOTES SET 3 % 2/0/2
● lb
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● kg
NOTES SET 4 % 2/0/2
● lb
● kg
EXERCISE 2 Sets Reps Intensity Speed Rest
4 10 80% 2/0/2 0-60 s
Enter Your Results Below . ↴NOTES SET 1 % 2/0/2
● lb
● kg
NOTES SET 2 % 2/0/2
● lb
● kg
NOTES SET 3 % 2/0/2
● lb
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● kg
NOTES SET 4 % 2/0/2
● lb
● kg
PART 2SINGLE EXERCISE
MULTIPLE SET
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INTERMEDIATE ( 3—4 exercises per body part ) handstandpushup.com
EXERCISE 1 Sets Reps Intensity Speed Rest
5 6 85% 2/0/2 0-60 s
Enter Your Results Below . ↴NOTES SET 1 % 2/0/2
● lb
● kg
NOTES SET 2 % 2/0/2
● lb
● kg
NOTES SET 3 % 2/0/2
● lb
● kg
NOTES SET 4 % 2/0/2
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● lb
● kg
NOTES SET 5 % 2/0/2
● lb
● kg
EXERCISE 2 Sets Reps Intensity Speed Rest
5 6 85% 2/0/2 0-60 s
Enter Your Results Below . ↴NOTES SET 1 % 2/0/2
● lb
● kg
NOTES SET 2 % 2/0/2
● lb
● kg
NOTES SET 3 % 2/0/2
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● lb
● kg
NOTES SET 4 % 2/0/2
● lb
● kg
NOTES SET 5 % 2/0/2
● lb
● kg
EXERCISE 3 Sets Reps Intensity Speed Rest
5 6 85% 2/0/2 0-60 s
Enter Your Results Below . ↴NOTES SET 1 % 2/0/2
● lb
● kg
NOTES SET 2 % 2/0/2
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● lb
● kg
NOTES SET 3 % 2/0/2
● lb
● kg
NOTES SET 4 % 2/0/2
● lb
● kg
NOTES SET 5 % 2/0/2
● lb
● kg
EXERCISE 4 Sets Reps Intensity Speed Rest
5 6 85% 2/0/2 0-60 s
Enter Your Results Below . ↴NOTES SET 1 % 2/0/2
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● lb
● kg
NOTES SET 2 % 2/0/2
● lb
● kg
NOTES SET 3 % 2/0/2
● lb
● kg
NOTES SET 4 % 2/0/2
● lb
● kg
NOTES SET 5 % 2/0/2
● lb
● kg
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PART 2SINGLE EXERCISE
MULTIPLE SET
ADVANCED ( 4+ exercises per body part ) handstandpushup.com
EXERCISE 1 Sets Reps Intensity Speed Rest
5 6 85% 2/0/2 0-60 s
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Enter Your Results Below . ↴NOTES SET 1 % 2/0/2
● lb
● kg
NOTES SET 2 % 2/0/2
● lb
● kg
NOTES SET 3 % 2/0/2
● lb
● kg
NOTES SET 4 % 2/0/2
● lb
● kg
NOTES SET 5 % 2/0/2
● lb
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● kg
EXERCISE 2 Sets Reps Intensity Speed Rest
5 6 85% 2/0/2 0-60 s
Enter Your Results Below . ↴NOTES SET 1 % 2/0/2
● lb
● kg
NOTES SET 2 % 2/0/2
● lb
● kg
NOTES SET 3 % 2/0/2
● lb
● kg
NOTES SET 4 % 2/0/2
● lb
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● kg
NOTES SET 5 % 2/0/2
● lb
● kg
EXERCISE 3 Sets Reps Intensity Speed Rest
5 6 85% 2/0/2 0-60 s
Enter Your Results Below . ↴NOTES SET 1 % 2/0/2
● lb
● kg
NOTES SET 2 % 2/0/2
● lb
● kg
NOTES SET 3 % 2/0/2
● lb
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● kg
NOTES SET 4 % 2/0/2
● lb
● kg
NOTES SET 5 % 2/0/2
● lb
● kg
EXERCISE 4 Sets Reps Intensity Speed Rest
5 6 85% 2/0/2 0-60 s
Enter Your Results Below . ↴NOTES SET 1 % 2/0/2
● lb
● kg
NOTES SET 2 % 2/0/2
● lb
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● kg
NOTES SET 3 % 2/0/2
● lb
● kg
NOTES SET 4 % 2/0/2
● lb
● kg
NOTES SET 5 % 2/0/2
● lb
● kg
EXERCISE 5 Sets Reps Intensity Speed Rest
5 6 85% 2/0/2 0-60 s
Enter Your Results Below . ↴NOTES SET 1 % 2/0/2
● lb
![Page 16: Handstandpushup.com€¦ · Web viewCREATE YOUR OWN WORKOUT | TRACK YOUR PROGRESS : GENERAL WARM-UP. 10-15 minutes (dynamic stretching/foam roll/walking, etc.) ENTER CHOICE:](https://reader035.vdocuments.us/reader035/viewer/2022071100/5fd9391c31db6922063c77b0/html5/thumbnails/16.jpg)
● kg
NOTES SET 2 % 2/0/2
● lb
● kg
NOTES SET 3 % 2/0/2
● lb
● kg
NOTES SET 4 % 2/0/2
● lb
● kg
NOTES SET 5 % 2/0/2
● lb
● kg
EXERCISE 6 Sets Reps Intensity Speed Rest
5 6 85% 2/0/2 0-60 s
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Enter Your Results Below . ↴NOTES SET 1 % 2/0/2
● lb
● kg
NOTES SET 2 % 2/0/2
● lb
● kg
NOTES SET 3 % 2/0/2
● lb
● kg
NOTES SET 4 % 2/0/2
● lb
● kg
NOTES SET 5 % 2/0/2
● lb
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● kg
PART 3CORE EXERCISES
CARDIO │ COOLDOWN
CORE EXERCISES handstandpushup.com
EXERCISE 1 Sets Reps Intensity Speed Rest
1-4 8-12 Optional 3/2/1 0-60 s
Enter Your Results Below . ↴NOTES SET 1 Reps Intensity Speed Rest
● % 3/2/1
● lb
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● kg
NOTES SET 2 % 3/2/1
● lb
● kg
NOTES SET 3 % 3/2/1
● lb
● kg
NOTES SET 4 % 3/2/1
● lb
● kg
EXERCISE 2 Sets Reps Intensity Speed Rest
1-4 8-12 Optional 3/2/1 0-60 s
Enter Your Results Below . ↴NOTES SET 1 Reps Intensity Speed Rest
● % 3/2/1
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● lb
● kg
NOTES SET 2 % 3/2/1
● lb
● kg
NOTES SET 3 % 3/2/1
● lb
● kg
NOTES SET 4 % 3/2/1
● lb
● kg
CARDIO handstandpushup.com .
EXERCISE DURATION
ENTER CHOICE:▁▁▁▁▁▁ ▁▁▁▁▁▁
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COOLDOWN handstandpushup.com
EXERCISE DURATION
ENTER CHOICE:▁▁▁▁▁▁ ▁▁▁▁▁▁