Workout for: Cameron Francey
Workout covering: <Core>, <upper>, <lower>
Creation date: 12/09/2021
End date: current

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


Pre-exercise warm-up

Warm-up
Do this before starting the workout exercises


Warm-up Exercise 1

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Warm-up Exercise 2

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Warm-up Exercise 3

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Warm-up Exercise 4

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Warm-up Exercise 5

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Exercise group 1

Times to repeat the group: 3
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
12/09/2021360Initial set

Group 1 Exercise 1

Movement: Bilateral
Reps: 6
Sets: 3
Tempo: even
Weight: 80
Equipment: Freedom Trainer – 2x ropes
Base of support: Standing
Rest between sets: 30
Comments:

Change DateRepsSetsWeightRestOther
12/09/2021638030Initial values

Group 1 Exercise 2

Movement: Set 1: Unilateral, Set 2: Bilateral, Set 3: Alternating
Reps: 6
Sets: 3
Tempo: even
Weight: 35
Equipment: Dumbbell
Base of support: Standing
Rest between sets: 30
Comments:

Change DateRepsSetsWeightRestOther
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Group 1 Exercise 3

Movement: Bilateral
Reps: AMRAP
Sets: 1
Tempo: Even
Weight: 60
Equipment: Freedom Trainer ropes x2
Base of support: Standing
Rest between sets:
Comments: Triceps finisher set

Change DateRepsSetsWeightRestOther
12/09/2021AMRAP1600Initial values

Group 1 Exercise 4

Movement: Bilateral
Reps: AMRAP
Sets: 1
Tempo: even
Weight: 22.5
Equipment: Dumbbells
Base of support: Standing
Rest between sets: 0
Comments:

Change DateRepsSetsWeightRestOther
12/09/2021AMRAP122.50Initial values

Exercise group 2

Times to repeat the group: 3
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
12/09/2021360Initial set

Group 2 Exercise 1

Movement: Bilateral – alternating between front and side raise
Reps: 10
Sets: 3
Tempo: Even
Weight: 12.5
Equipment: Dumbbells
Base of support: Standing
Rest between sets: 30-60
Comments:

Change DateRepsSetsWeightRestOther
12/09/202110312.530-60Initial values

Group 2 Exercise 2

Movement: Bilateral
Reps: 12
Sets: 3
Tempo: Even
Weight: 25
Equipment: Metal plate
Base of support: Standing with a wide stance and bent knee
Rest between sets: 30-60
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Change DateRepsSetsWeightRestOther
12/09/20211232530-60Initial values

Group 2 Exercise 3

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Group 2 Exercise 4

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Exercise group 3

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

DateRepeatsRestOther
12/09/2021160Initial set

Group 3 Exercise 1

Movement:
Reps: 15 L+R
Sets: 3
Tempo: Slow
Weight: 15
Equipment: Dumbbell
Base of support: Lying on floor
Rest between sets: 30-60
Comments:

Change DateRepsSetsWeightRestOther
12/09/20211531530-60Initial values

Group 3 Exercise 2

Movement: Rotation
Reps: 30
Sets: 3
Tempo: Slow and even
Weight: 20
Equipment: Dumbbell
Base of support: Seated with feet raised
Rest between sets: 30-60
Comments: Block between knees

Change DateRepsSetsWeightRestOther
12/09/20213032030-60Initial values

Group 3 Exercise 3

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Group 3 Exercise 4

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Exercise group 4

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

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Group 4 Exercise 1

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Group 4 Exercise 2

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Group 4 Exercise 3

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Group 4 Exercise 4

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Exercise group 5

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

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Group 5 Exercise 1

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Group 5 Exercise 2

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Group 5 Exercise 3

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Group 5 Exercise 4

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Exercise group 6

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

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Group 6 Exercise 1

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Group 6 Exercise 2

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Group 6 Exercise 3

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Group 6 Exercise 4

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