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.
Exercise group 1
Times to repeat the group: 3
Rest between groups or group repeats: 60 seconds
Group progress history
| Date | Repeats | Rest | Other |
|---|---|---|---|
| 12/09/2021 | 3 | 60 | Initial set |
Group 1 Exercise 1
Triceps push down
Movement: Bilateral
Reps: 6
Sets: 3
Tempo: even
Weight: 80
Equipment: Freedom Trainer – 2x ropes
Base of support: Standing
Rest between sets: 30
Comments:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 12/09/2021 | 6 | 3 | 80 | 30 | Initial values |
Group 1 Exercise 2
Biceps curls
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:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| Initial values |
Group 1 Exercise 3
Triceps push down – do once after the set repeats
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
Group 1 Exercise 4
Biceps curls – do once after the set repeats
Movement: Bilateral
Reps: AMRAP
Sets: 1
Tempo: even
Weight: 22.5
Equipment: Dumbbells
Base of support: Standing
Rest between sets: 0
Comments:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 12/09/2021 | AMRAP | 1 | 22.5 | 0 | Initial values |
Exercise group 2
Times to repeat the group: 3
Rest between groups or group repeats: 60 seconds
Group progress history
| Date | Repeats | Rest | Other |
|---|---|---|---|
| 12/09/2021 | 3 | 60 | Initial set |
Group 2 Exercise 1
Front and Side raise
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:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 12/09/2021 | 10 | 3 | 12.5 | 30-60 | Initial values |
Group 2 Exercise 2
Front raise -plate
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
Comments:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 12/09/2021 | 12 | 3 | 25 | 30-60 | Initial values |
Exercise group 3
Times to repeat the group: 1
Rest between groups or group repeats: 60 seconds
Group progress history
| Date | Repeats | Rest | Other |
|---|---|---|---|
| 12/09/2021 | 1 | 60 | Initial set |
Group 3 Exercise 1
Side bridge dips
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:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 12/09/2021 | 15 | 3 | 15 | 30-60 | Initial values |
Group 3 Exercise 2
Seated twist
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
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 12/09/2021 | 30 | 3 | 20 | 30-60 | Initial values |
Exercise group 4
Times to repeat the group: 1
Rest between groups or group repeats: 60 seconds
Group progress history
| Date | Repeats | Rest | Other |
|---|---|---|---|
| Initial set |
Group 4 Exercise 1
Exercise 1 name
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Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| Initial values |
Group 4 Exercise 2
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Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| Initial values |
Exercise group 5
Times to repeat the group: 1
Rest between groups or group repeats: 60 seconds
Group progress history
| Date | Repeats | Rest | Other |
|---|---|---|---|
| Initial set |
Group 5 Exercise 1
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| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| Initial values |
Group 5 Exercise 2
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| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| Initial values |
Exercise group 6
Times to repeat the group: 1
Rest between groups or group repeats: 60 seconds
Group progress history
| Date | Repeats | Rest | Other |
|---|---|---|---|
| Initial set |
Group 6 Exercise 1
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| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| Initial values |
Group 6 Exercise 2
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Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| Initial values |