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Workout 99%

10 Pull Ups 10 Push Ups 15 Squats Rest Remainder of Minu Day Two 5 ROUNDS:

https://www.pdf-archive.com/2018/01/03/workout/

03/01/2018 www.pdf-archive.com

AWOHL Worksheets 93%

WORKSHEET ™ • CHEST &

https://www.pdf-archive.com/2017/09/09/awohl-worksheets/

09/09/2017 www.pdf-archive.com

ValentinesDay Workout 86%

01 03 05 07 SQUATS Partners place their hands on one another’s shoulders or match the hands overhead while keeping their weight in their heels and sitting into their hips.

https://www.pdf-archive.com/2017/02/08/valentinesday-workout/

08/02/2017 www.pdf-archive.com

Female fitness 81%

Quad and Booty dominant leg workout Barbell squats (3 sets 6 reps) Stiff leg Deadlifts (3 sets 8-10 reps) Barbell hip thrusts (3 sets 8-10 reps) Glute kick backs on cables (2 sets 10-12 reps) Leg Press (2 sets 12-15 reps) Hamstring curls - Seated or lying (4 sets 10-12 reps) Day 4:

https://www.pdf-archive.com/2016/11/08/female-fitness/

08/11/2016 www.pdf-archive.com

BEGINNER.PDF 80%

UPPER/LOWER SPLIT X 2 FULL BODY #1 BARBELL BENCH PRESS [3 SETS X 6 REPS] STANDING OVERHEAD PRESS [3 SETS X 6 REPS] BENT OVER ROWS [3 SETS X 6 REPS] BARBELL SQUATS [4 SETS X 5 REPS] ROMANIAN DEADLIFTS [3 SETS X 8 REPS] FULL BODY #2 DEADLIFT - SUMO OR CONVENTIONAL [3 SETS X 5 REPS] LUNGES/STEP UPS [3 SETS X 10 REPS] BENT OVER ROWS/PULL UPS [4 SETS X 8 REPS] BARBELL/DUMBBELL BENCH PRESS [4 SETS X 8 REPS] SHOULDER PRESS (OHP) [3 SETS X 8 REPS] FULL BODY #3 INCLINE BENCH PRESS BARBELL/DUMBBELL [3 SETS X 8] PEC DECK FLYES [3 SETS X 10 REPS] ONE ARM DUMBBELL ROWS [3 SETS X 10 REPS] LAT PULL INS [3 SETS X 10 REPS] SQUATS [3 SETS X 6 REPS] LEG CURLS SEATED/LYING [3 SETS X 10 REPS] WHAT ABOUT ABDOMEN TRAINING?

https://www.pdf-archive.com/2016/08/23/beginner/

23/08/2016 www.pdf-archive.com

La maîtrise des séries longues 78%

La maîtrise des séries longues Problème :

https://www.pdf-archive.com/2014/03/19/la-maetrise-des-series-longues/

19/03/2014 www.pdf-archive.com

Training Progression 77%

   (LOWER)  INTENSE  WORKOUT     Leg  Press  -­‐                Set  #1  _____  Reps                Set  #2  _____  Reps              Set  #3  _____  Reps      ______  Weight   Inside  Leg  -­‐              Set  #1  _____  Reps                Set  #2  _____  Reps              Set  #3  _____  Reps      ______  Weight   Outside  -­‐                        Set  #1  _____  Reps                Set  #2  _____  Reps              Set  #3  _____  Reps      ______  Weight   Squats  -­‐                            Set  #1  _____  Reps                Set  #2  _____  Reps              Set  #3  _____  Reps      ______  Weight     Day  3:

https://www.pdf-archive.com/2012/11/12/training-progression/

12/11/2012 www.pdf-archive.com

cosplay fitness 74%

For the legs, I focus on squats, bridging, and calf raises.

https://www.pdf-archive.com/2017/04/22/cosplay-fitness/

22/04/2017 www.pdf-archive.com

Paul Swainson interviewed about Primal Flow 73%

Traditional body weight training tends to focus on the same exercises that have been around forever such as squats, press ups, planks and ab curls.

https://www.pdf-archive.com/2012/12/03/paul-swainson-interviewed-about-primal-flow/

03/12/2012 www.pdf-archive.com

Drifter1 OpenSource1 GatewayToHell Pagination A 66%

He finds an odd footprint and squats down to examine it.

https://www.pdf-archive.com/2014/06/08/drifter1-opensource1-gatewaytohell-pagination-a/

08/06/2014 www.pdf-archive.com

intermediate workout 65%

SPLIT #1 Exercise - UPPER BODY Barbell Bench Press Sets 4 sets Reps 6 Reps Incline Dumbbell Bench Press One Arm Dumbbell Rows Pull Ups/ Lat pulldowns Standing OHP (Overhead Press) Dumbbell or Barbell Tricep Cable Pushdowns Dumbbell Bicep Curls 3 sets 3 sets 3 sets 4 sets 8 reps 10 reps 10 reps 6 reps 3 Sets 3 sets 12 reps 12 reps Exercise - LOWER BODY Sets Barbell Squats 3 Working sets Deadlifts (Conventional or 3 Working Sets Sumo) Hamstring Curls (Seated or 4 sets Lying) Leg Press 3 sets Reps 6 reps (Same weight) 5 reps (Same heavy weight) 12 reps Standing Calf raises 5 sets 10-15 reps (Increase weight every set) 10 reps Exercise - DELTS AND ARMS Cable Lateral Raises Reverse deck flyes Supinated Dumbbell Bicep Curls HIGH PULLEY CABLE BICEP CURLS Dumbbell Preacher Curls Close Grip bench press Overheadcable tricep extension Tricep Cable pushdowns Sets 3 sets 3 sets 3 sets 2 sets Reps 12 reps 12 reps 10 reps 10 reps 3 sets 3 sets 3 sets 2 sets 10 reps 10 reps 10 reps 12 reps SPLIT #2 PUSH WORKOUT Incline Dumbbell Bench press (3 sets 6-10 reps) Decline Dumbbell Bench Press (3 sets 6-10 reps) Pec Dec Flyes (3 sets 10-12 reps)/ Cable crossover upper chest (If you have weak upper chest) Dumbbell/Cable Lateral Raises (4 sets 10-12 reps) Rear delt Flyes (3 sets 10-12 reps) Tricep Cable Pushdowns (2 sets 10-12 reps) Overhead Cable extensions (2 sets 8-10 reps) PULL WORKOUT Bent over dumbbell Rows (4 sets 6-10 reps) Pull ups/chin ups/ lat pul downs (3 sets 8-10 reps) Seated Cable rows (3 sets 10-12 reps) Straight arm cable pullovers/lat pullins (3 sets 10-12 reps) Barbell/Dumbell Shrugs (3 sets 8 reps) Incline bench Dumbbell Bicep Curls (3 sets 10 reps) Cable bicep curls (2 sets 10 reps) ****For the lower body workout, you can follow the leg workout from the first workout split.

https://www.pdf-archive.com/2016/08/30/intermediate-workout/

30/08/2016 www.pdf-archive.com

Marc's SCT410 Set-up Sheet 61%

Setup Sheet Name: Marc Moody Date:

https://www.pdf-archive.com/2013/02/22/marc-s-sct410-set-up-sheet/

22/02/2013 www.pdf-archive.com