Workout for: Caleb Whitmore
Workout covering: Full body strength training
Creation date: 01/25/2022
End date: current

Follow the workout below. Repeat the groups where indicated, and see each exercise for specific sets and reps, etc.


Exercise group 1

Times to complete the group: 2
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
Initial set

Movement:
Reps: 10-12 left and right
Sets: 1
Tempo: Up in 2-3 seconds down in 3-4 seconds
Weight: 12#
Equipment: Dumbbell
Base of support: Standing
Rest between sets: as needed
Comments:

Change DateRepsSetsWeightRestOther
01/25/202210-12112#as neededInitial values

Movement:
Reps: 10-12 left and right
Sets: 1
Tempo: Down in 3-4 seconds up in 2-3 seconds
Weight: 20#
Equipment: Dumbbell
Base of support:
Rest between sets: As needed
Comments:

Change DateRepsSetsWeightRestOther
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Comments:

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Exercise group 2

Times to complete the group: 1
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
Initial set

Movement:
Reps: 10-12 left and right leg – see comments
Sets: 2
Tempo: Slowly down, up a bit faster
Weight: 12#
Equipment: Dumbbell
Base of support:
Rest between sets: As needed
Comments: Do one set with weight on stance leg side, then second set with weight in the other hand

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01/25/202210-12220#as neededInitial values

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Exercise group 3

Times to complete the group: 1
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
Initial set

Movement:
Reps: 10-12 left and right
Sets: 2
Tempo: slowly
Weight: 2x 12#
Equipment: Dumbbells
Base of support:
Rest between sets: As needed
Comments:

Change DateRepsSetsWeightRestOther
01/25/202210-1222x 12#as neededInitial values

Movement:
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Exercise group 4

Times to complete the group: 2
Rest between groups or group repeats: 60 seconds
Lower volume and heavy weight leg strength group

DateRepeatsRestOther
Initial set

Movement: You might want to do a warm-up set with no weight first
Reps: 10-12 left and right
Sets: 1
Tempo: Slowly
Weight: 12#
Equipment: Dumbbell
Base of support:
Rest between sets:
Comments: Take a wide side step and bend the knee you stepped out with.

Change DateRepsSetsWeightRestOther
01/25/202210-12112#as neededInitial values

Movement:
Reps: 10-12 left and right
Sets: 1
Tempo:
Weight: 2×12#
Equipment: Dumbbells
Base of support: Step
Rest between sets: As needed
Comments:

Change DateRepsSetsWeightRestOther
01/25/202210-1212×12#as neededInitial values

Movement:
Reps: 10-12 left and right
Sets: 1
Tempo: Slowly with full control
Weight: 2x 12#
Equipment: Dumbbells
Base of support: Step
Rest between sets: As needed
Comments:

Change DateRepsSetsWeightRestOther
01/25/202210-1212×12#as neededInitial values

Movement:
Reps:
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Tempo:
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Equipment:
Base of support:
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Comments:

Change DateRepsSetsWeightRestOther
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Exercise group 5

Times to complete the group: 3-4 or as may as you feel like
Rest between groups or group repeats: 60 seconds
High volume with lower weight

DateRepeatsRestOther
Initial set

Movement: Step up, down, and side
Reps: 10x left and right each way
Sets:
Tempo: Fast
Weight:
Equipment:
Base of support:
Rest between sets: As needed
Comments:

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Movement:
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Exercise group 6

Times to complete the group: 1
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
Initial set

Movement:
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Movement:
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Weight:
Equipment:
Base of support:
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Comments:

Change DateRepsSetsWeightRestOther
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Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Initial values

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Initial values

Workout template version 1.2