D. Ferrari Summer 1

8/16/2019 D. Ferrari Summer 1

1/19

A) Bench Press

Week Sets Reps Rest

1 4 5 180s

2 4 5 180s

3 4 5 180s4 4 5 180s

B) Bench Press

60% Weight Used for 5

Week Sets Reps Rest

1 2 MAX 90s

2 2 MAX 90s

3 2 MAX 90s

4 2 MAX 90sC1) Seated Rows

Week Sets Reps Rest

1 4 10 90s

2 4 10 90s

3 4 10 90s

4 4 10 90sC2) DB Lateral Raises

Week Sets Reps Rest

1 3 10 15s

2 3 10 15s3 3 10 15s

4 3 10 15sC3) DB Front Raises

Week Sets Reps Rest

1 3 10 60s

2 3 10 60s

3 3 10 60s

4 3 10 60sD1) DB Shrugs

Week Sets Reps Rest

1 4 25 60s

2 4 25 60s

3 4 25 60s

4 4 25 60sD2) Planks


2/19

Week Sets Reps Rest

1 4 30s 60s

2 4 30s 60s

3 4 30s 60s

4 4 30s 60sE) Hammer Curls

Week Sets Reps Rest

1 4 8

2 4 8

3 4 8

4 4 8


3/19

Tempo Set 1 Set 2 Set 3 Set 4







4/19




5/19

Set 5 Set 6 Set 7 Set 8







6/19




7/19


8/19






9/19






10/19

A) Dum##ell $ncline Bench Press

Week Sets Reps Rest

1 4 12 120s

2 4 12 120s

3 4 12 120s4 4 12 120s

B1) Lat Pulldowns

Week Sets Reps Rest

1 4 8 90s

2 4 8 90s

3 4 8 90s

4 4 8 90sB2) DB Lateral Raise Circles Fwd%Bwd

20s )orw"rd, 20s *"c(w"rdWeek Sets Reps Rest

1 3 20s/20s 90s

2 3 20s/20s 90s

3 3 20s/20s 90s

4 3 20s/20s 90sC) Face Pulls

Week Sets Reps Rest

1 4 12 90s

2 4 12 90s3 4 12 90s

4 4 12 90sD1) Bar#ell Curls

Week Sets Reps Rest

1 5 6 90s

2 5 6 90s

3 5 6 90s

4 5 6 90sD2) Rope Tricep &'tensions

Week Sets Reps Rest

1 5 10 90s

2 5 10 90s

3 5 10 90s

4 5 10 90s


11/19








12/19








13/19

A) Squat (umps

*od+weight n$+

Week Sets Reps Rest

1 6 5 45s

2 6 5 45s

3 6 5 45s4 6 5 45s

B) Back Squats

Week Sets Reps Rest

1 4 8 180s

2 4 8 180s

3 4 8 180s

4 4 8 180sC) Walking Lunge

Week Sets Reps Rest

1 3 8/Leg 45s

2 3 8/Leg 45s

3 3 8/Leg 45s

4 3 8/Leg 45sD1) Hamstring Curl

Week Sets Reps Rest

1 4 8 60s

2 4 8 60s3 4 8 60s

4 4 8 60sD1) Wide Stance )nti!Rotation Chops

Week Sets Reps Rest

1 3 8/side 60s

2 3 8/side 60s

3 3 8/side 60s

4 3 8/side 60s


14/19


15/19







16/19


17/19

inutes, Followed By 30 Minutes of Steady ace edalin! "#o!!in! ace$

f those, )ut try and !et in a)out 30 (inutes of steady pace work*


18/19

Lower 1

Pull-Throughs

Pallof Press

Upper 2

DB Lateral Raise Circles FWD,BWFace Pulls

Lower 2

!uat "u#$s

Wi%e ta&ce A&ti Rotatio& Cho$s

https://www.youtube.com/watch!"1cL

https://www.youtube.com/watch!"b()

https://www.i*stag+am.com/p/,)My0-https://www.youtube.com/watch!"'

https://www.youtube.com/watch!"4a

https://www.youtube.com/watch!"dwd

https://www.youtube.com/watch?v=1cLH4xKji5chttps://www.youtube.com/watch?v=bzE553my1o8https://www.instagram.com/p/BEMy09Ql79l/https://www.youtube.com/watch?v=-ZjfmLNxXnohttps://www.youtube.com/watch?v=CVaEhXotL7Mhttps://www.youtube.com/watch?v=dwdeKRZ3E6shttps://www.youtube.com/watch?v=dwdeKRZ3E6shttps://www.youtube.com/watch?v=CVaEhXotL7Mhttps://www.youtube.com/watch?v=-ZjfmLNxXnohttps://www.instagram.com/p/BEMy09Ql79l/https://www.youtube.com/watch?v=bzE553my1o8https://www.youtube.com/watch?v=1cLH4xKji5c


19/19

$%&'i5c

53my1o8

7-/L%X*o

)hXotL7M

e&3)6s
https://www.youtube.com/watch?v=1cLH4xKji5chttps://www.youtube.com/watch?v=bzE553my1o8https://www.instagram.com/p/BEMy09Ql79l/https://www.youtube.com/watch?v=-ZjfmLNxXnohttps://www.youtube.com/watch?v=CVaEhXotL7Mhttps://www.youtube.com/watch?v=dwdeKRZ3E6shttps://www.youtube.com/watch?v=dwdeKRZ3E6shttps://www.youtube.com/watch?v=CVaEhXotL7Mhttps://www.youtube.com/watch?v=-ZjfmLNxXnohttps://www.instagram.com/p/BEMy09Ql79l/https://www.youtube.com/watch?v=bzE553my1o8https://www.youtube.com/watch?v=1cLH4xKji5c

Documents

D. Ferrari Summer 1