Day 1- Legs
Day 1- LegsDate:Length of Workout:Time: am/pmWeight:Location:ExerciseSet #1Barbell Back Squat:3 sets of 12-15repsWalking Lunges: 3sets of 100 metersLeg Extensions: 3sets of 12-15 repsLying Leg Curls: 3sets of 12-15 repsStiff Leg Deadlift: 3sets of 12-15 repsStanding CalfRaise: 3 sets of 1215 repsSeated Calf Raise:3 sets of 12-15repsHanging KneeRaise: 3 sets of 1215 repsWeighted Crunch:3 sets of 15 repsSet #2Set #3
Day 2- Back/BicepsDate:Time: am/pmLength of Workout:Weight:Location:ExerciseBarbell Deadlift: 3sets of 12-15 repsBarbell Row: 3 setsof 12-15 repsLat Pulldown: 3 setsof 12-15 repsBarbell PreacherCurl: 3 sets of 12-15repsDumbbell HammerCurl: 3 sets of 12-15repsRun/Bike/Swim: 2030 minutesSet #1Set #2Set #3
Day 3- HIIT and CoreDate:Time: am/pmLength of Workout: Weight:Location:ExerciseHIIT Cardio: 15seconds work, 30seconds rest, 15roundsPlank: 2 sets of 1minuteSide Plank RightSide: 2 sets of 45secondsSide Plank LeftSide: 2 sets of 45secondsSet #1Set #2
Day 4- Chest/TricepsDate:Time: am/pmLength of Workout:Weight:Location:ExerciseBarbell Bench Press:3 sets of 12-15 repsIncline DumbbellBench Press: 3 setsof 12-15 repsDecline Push-ups: 3sets of 12-15 repsTriceps Pushdown: 3sets of 12-15 repsOverhead TricepsExtension: 3 sets of12-15 repsTriceps Dips: 3 setsof 12-15 repsLying Leg Raises: 3sets of 15 repsCable Crunch: 3 setsof 15 repsSet #1Set #2Set #3
Day 5- Shoulders/Calves/CardioDate:Length of Workout:Time: am/pmWeight:Location:ExerciseSet #1Arnold Press: 3sets of 12-15repsFront Raise: 3sets of 12-15repsLateral Raise: 3sets of 12-15repsRear Delt CableFly: 3 sets of 1215 repsDumbbell Shrug:3 sets of 12-15repsSeated CalfRaise: 3 sets of12-15 repsStanding CalfRaise: 3 sets of12-15 repsRun/Bike/Swim20-30 minutesSet #2Set #3
Day 6- Active Recovery (Hike, Bike, Swim, Walk, Yoga)- 30 minutesDay 7- Rest
Day 8- LegsDate:Length of Workout:Time: am/pmWeight:Location:ExerciseSet #1Barbell Back Squat:3 sets of 12-15repsWalking Lunges: 3sets of 100 metersLeg Extensions: 3sets of 12-15 repsLying Leg Curls: 3sets of 12-15 repsStiff Leg Deadlift: 3sets of 12-15 repsStanding CalfRaise: 3 sets of 1215 repsSeated Calf Raise:3 sets of 12-15repsHanging KneeRaise: 3 sets of 1215 repsWeighted Crunch:3 sets of 15 repsSet #2Set #3
Day 9- Back/BicepsDate:Time: am/pmLength of Workout:Weight:Location:ExerciseBarbell Deadlift: 3sets of 12-15 repsBarbell Row: 3 setsof 12-15 repsLat Pulldown: 3 setsof 12-15 repsBarbell PreacherCurl: 3 sets of 12-15repsDumbbell HammerCurl: 3 sets of 12-15repsRun/Bike/Swim: 2030 minutesSet #1Set #2Set #3
Day 10- HIIT and CoreDate:Time: am/pmLength of Workout: Weight:Location:ExerciseHIIT Cardio: 15seconds work, 30seconds rest, 15roundsPlank: 2 sets of 1minuteSide Plank RightSide: 2 sets of 45secondsSide Plank LeftSide: 2 sets of 45secondsSet #1Set #2
Day 11- Chest/TricepsDate:Time: am/pmLength of Workout:Weight:Location:ExerciseBarbell Bench Press:3 sets of 12-15 repsIncline DumbbellBench Press: 3 setsof 12-15 repsDecline Push-ups: 3sets of 12-15 repsTriceps Pushdown: 3sets of 12-15 repsOverhead TricepsExtension: 3 sets of12-15 repsTriceps Dips: 3 setsof 12-15 repsLying Leg Raises: 3sets of 15 repsCable Crunch: 3 setsof 15 repsSet #1Set #2Set #3
Day 12- Shoulders/Calves/CardioDate:Length of Workout:Time: am/pmWeight:Location:ExerciseSet #1Arnold Press: 3sets of 12-15repsFront Raise: 3sets of 12-15repsLateral Raise: 3sets of 12-15repsRear Delt CableFly: 3 sets of 1215 repsDumbbell Shrug:3 sets of 12-15repsSeated CalfRaise: 3 sets of12-15 repsStanding CalfRaise: 3 sets of12-15 repsRun/Bike/Swim20-30 minutesSet #2Set #3
Day 13- Active Recovery (Hike, Bike, Swim, Walk, Yoga)- 30 minutesDay 14- Rest
Day 15- LegsDate:Length of Workout:Time: am/pmWeight:Location:ExerciseBarbell BackSquat: 4 sets of10-12 repsWalking Lunges:3 sets of 150metersLeg Extensions:3 sets of 10-12repsLying Leg Curls:4 sets of 10-12repsDumbbell StiffLeg Deadlift: 3sets of 10-12repsStanding CalfRaise: 3 sets of10-12 repsSeated CalfRaise: 3 sets of10-12 repsHanging KneeRaise: 3 sets of12-15 repsWeightedCrunch: 3 sets of15 repsSet #1Set #2Set #3Set #4
Day 16- Back/BicepsDate:Length of Workout:Time: am/pmWeight:Location:ExerciseBarbell Deadlift: 4sets of 10-12 repsBarbell Row: 3 setsof 10-12 repsLat Pulldown: 3sets of 10-12 repsBarbell PreacherCurl: 4 sets of 1012 repsDumbbell HammerCurl: 3 sets of 1012 repsRun/Bike/Swim: 2030 minutesSet #1Set #2Set #3Set #4
Day 17- HIIT and CoreDate:Time: am/pmLength of Workout: Weight:Location:ExerciseHIIT Cardio: 30seconds work, 30seconds rest, 15roundsPlank: 3 sets of 1minuteSide Plank RightSide: 3 sets of 45secondsSide Plank LeftSide: 3 sets of 45secondsSet #1Set #2
Day 18- Chest/TricepsDate:Length of Workout:Time: am/pmWeight:Location:ExerciseSet #1Barbell BenchPress: 4 sets of10-12 repsIncline DumbbellBench Press: 3sets of 10-12 repsDecline Push-ups:3 sets of 10-12repsTricepsPushdown: 4 setsof 10-12 repsOverhead TricepsExtension: 3 setsof 10-12 repsTriceps Dips: 3sets of 10-12 repsLying Leg Raises:3 sets of 15 repsCable Crunch: 3sets of 15 repsSet #2Set #3Set #4
Day 19- Shoulders/Calves/CardioDate:Length of Workout:Time: am/pmWeight:Location:ExerciseSet #1Arnold Press: 3sets of 10-12repsFront Raise: 3sets of 10-12repsLateral Raise: 3sets of 10-12repsRear Delt CableFly: 3 sets of 1012 repsDumbbell Shrug:4 sets of 10-12repsSeated CalfRaise: 3 sets of10-12 repsStanding CalfRaise: 3 sets of10-12 repsRun/Bike/Swim20-30 minutesSet #2Set #3Set #4
Day 20- Active Recovery (Hike, Bike, Swim, Walk, Yoga)- 30 minutesDay 21- Rest
Day 22- LegsDate:Length of Workout:Time: am/pmWeight:Location:ExerciseBarbell BackSquat: 4 sets of10-12 repsWalking Lunges:3 sets of 150metersLeg Extensions:3 sets of 10-12repsLying Leg Curls:4 sets of 10-12repsDumbbell StiffLeg Deadlift: 3sets of 10-12repsStanding CalfRaise: 3 sets of10-12 repsSeated CalfRaise: 3 sets of10-12 repsHanging KneeRaise: 3 sets of12-15 repsWeightedCrunch: 3 sets of15 repsSet #1Set #2Set #3Set #4
Day 23- Back/BicepsDate:Length of Workout:Time: am/pmWeight:Location:ExerciseBarbell Deadlift: 4sets of 10-12 repsBarbell Row: 3 setsof 10-12 repsLat Pulldown: 3sets of 10-12 repsBarbell PreacherCurl: 4 sets of 1012 repsDumbbell HammerCurl: 3 sets of 1012 repsRun/Bike/Swim: 2030 minutesSet #1Set #2Set #3Set #4
Day 24- HIIT and CoreDate:Time: am/pmLength of Workout: Weight:Location:ExerciseHIIT Cardio: 30seconds work, 30seconds rest, 15roundsPlank: 3 sets of 1minuteSide Plank RightSide: 3 sets of 45secondsSide Plank LeftSide: 3 sets of 45secondsSet #1Set #2
Day 25- Chest/TricepsDate:Length of Workout:Time: am/pmWeight:Location:ExerciseSet #1Barbell BenchPress: 4 sets of10-12 repsIncline DumbbellBench Press: 3sets of 10-12 repsDecline Push-ups:3 sets of 10-12repsTricepsPushdown: 4 setsof 10-12 repsOverhead TricepsExtension: 3 setsof 10-12 repsTriceps Dips: 3sets of 10-12 repsLying Leg Raises:3 sets of 15 repsCable Crunch: 3sets of 15 repsSet #2Set #3Set #4
Day 26- Shoulders/Calves/CardioDate:Length of Workout:Time: am/pmWeight:Location:ExerciseSet #1Arnold Press: 3sets of 10-12repsFront Raise: 3sets of 10-12repsLateral Raise: 3sets of 10-12repsRear Delt CableFly: 3 sets of 1012 repsDumbbell Shrug:4 sets of 10-12repsSeated CalfRaise: 3 sets of10-12 repsStanding CalfRaise: 3 sets of10-12 repsRun/Bike/Swim20-30 minutesSet #2Set #3Set #4
Day 27- Active Recovery (Hike, Bike, Swim, Walk, Yoga)- 30 minutesDay 28- Rest
Day 29- LegsDate:Time: am/pmLength of Workout:Weight:Location:ExerciseSupersetBarbell Front Squat:3 sets 10-12 repsBodyweightAlternating Lunges:3 sets 10-12 eachlegSupersetLeg Extension: 3sets 10-12 repsLeg Curl: 3 sets 1012 repsSupersetHack Squat: 3 sets10-12 repsStiff Leg Deadlift: 3sets 10-12 repsSupersetHanging Leg Raises:3 sets 15 repsSwiss Ball Crunch: 3sets 15 repsSet #1Set #2Set #3
Day 30- Back/BicepsDate:Time: am/pmLength of Workout:Weight:Location:ExerciseSupersetBarbell Bent OverRow: 3 sets 10-12RepsPull-Ups: 3 set tofailureSupersetLat Pulldown: 3 sets10-12 repsSeated Cable Row:3 sets 10-12 repsSupersetUnderhandPulldown: 3 sets 1012 repsChin-Up: 3 sets tofailureRun/Bike/ Swim 2030 minutesSet #1Set #2Set #3
Day 31- HIIT and CoreDate:Time: am/pmLength of Workout: Weight:Location:ExerciseHIIT Cardio: 40seconds work, 20seconds rest, 15roundsBosu Ball Plank: 3sets of 30 secondsBosu Ball SidePlank Right Side: 3sets of 20 secondsBosu Ball SidePlank Left Side: 3sets of 20 secondsSet #1Set #2
Day 32- Chest/TricepsDate:Length of Workout:Time: am/pmWeight:Location:ExerciseSet #1SupersetBarbell Incline BenchPress: 3 sets 10-12repsPush-Ups: 3 sets 20repsSupersetCable Crossovers: 3sets 10-12 repsBodyweight Dips: 3sets to failureSupersetClose Grip BenchPress: 3 sets 10-12repsSkullcrushers: 3 sets10-12 repsSupersetHanging Leg Raises:3 sets 15 repsSwiss Ball Crunch: 3sets 15 repsSet #2Set #3
Day 33- Shoulders/Calves/CardioDate:Time: am/pmLength of Workout:Weight:Location:ExerciseSupersetBarbell MilitaryPress: 3 sets 10-12repsLateral Raises: 3sets 10-12 repsSupersetSmith MachineBehind the NeckPress: 3 sets 10-12repsDumbbell FrontRaise: 3 sets 10-12repsSupersetStanding Calf Raise:10-12 repsLeg Press CalfRaise: 10-12 repsRun/Bike/Swim: 2030 minutesSet #1Set #2Set #3
Day 34- Active Recovery (Hike, Bike, Swim, Walk, Yoga)- 30 minutesDay 35- Rest
Day 36- LegsDate:Time: am/pmLength of Workout:Weight:Location:ExerciseSupersetBarbell Front Squat:3 sets 6-9 repsBodyweightAlternating Lunges:3 sets 6-9 each legSupersetLeg Extension: 3sets 6-9 repsLeg Curl: 3 sets 6-9repsSupersetHack Squat: 3 sets6-9 repsStiff Leg Deadlift: 3sets 6-9 repsSupersetHanging Leg Raises:3 sets 15 repsSwiss Ball Crunch: 3sets 15 repsSet #1Set #2Set #3
Day 37- Back/BicepsDate:Time: am/pmLength of Workout:Weight:Location:ExerciseSupersetBarbell Bent OverRow: 3 sets 6-9RepsPull-Ups: 3 set tofailureSupersetLat Pulldown: 3 sets6-9 repsSeated Cable Row:3 sets 6-9 repsSupersetUnderhandPulldown: 3 sets 6-9repsChin-Up: 3 sets tofailureRun/Bike/ Swim 2030 minutesSet #1Set #2Set #3
Day 38- HIIT and CoreDate:Time: am/pmLength of Workout: Weight:Location:ExerciseHIIT Cardio: 40seconds work, 20seconds rest, 15roundsBosu Ball Plank: 3sets of 30 secondsBosu Ball SidePlank Right Side: 3sets of 20 secondsBosu Ball SidePlank Left Side: 3sets of 20 secondsSet #1Set #2
Day 39- Chest/TricepsDate:Length of Workout:Time: am/pmWeight:Location:ExerciseSet #1SupersetBarbell Incline BenchPress: 3 sets 6-9repsPush-Ups: 3 sets 20repsSupersetCable Crossovers: 3sets 6-9 repsBodyweight Dips: 3sets to failureSupersetClose Grip BenchPress: 3 sets 6-9repsSkullcrushers: 3 sets6-9 repsSupersetHanging Leg Raises:3 sets 15 repsSwiss Ball Crunch: 3sets 15 repsSet #2Set #3
Day 40- Shoulders/Calves/CardioDate:Time: am/pmLength of Workout:Weight:Location:ExerciseSupersetBarbell MilitaryPress: 3 sets 6-9repsLateral Raises: 3sets 6-9 repsSupersetSmith MachineBehind the NeckPress: 3 sets 6-9repsDumbbell FrontRaise: 3 sets 6-9repsSupersetStanding Calf Raise:6-9 repsLeg Press CalfRaise: 6-9 repsRun/Bike/Swim: 2030 minutesSet #1Set #2Set #3
Day 41- Active Recovery (Hike, Bike, Swim, Walk, Yoga)- 30 minutesDay 42- Rest
Length of Workout:_ Weight: _ Location:_ Exercise Set #1 Set #2 Set #3 Arnold Press: 3 sets of 12-15 reps Front Raise: 3 sets of 12-15 reps Lateral Raise: 3 sets of 12-15 reps Rear Delt Cable Fly: 3 sets of 12-15 reps Dumbbell Shrug: 3 sets of 12-15 reps Seated Calf .
D 4-32 VDC (4-28 VDC for TA option) A 90-280 VAC/VDC PM67 60 x xxx P 25 25A, 3-legs 30 30A, 2-legs 50 50A, 3-legs 55 55A, 2-legs 60 60A, 3-legs 75 75A, 2-legs Blank Zero voltage turn on R Instantaneous turn on P With internal overvoltage protection Blank No Over Temperature protection
XP Softswitch TM Panels Mini XP All voltages 4 to 16 switch legs Large XP 277 V and 347 V 4 to 28 switch legs Standard-Size XP All voltages 20 to 48 switch legs Standard-Size XP 100-127 V , 4 to 28 switch legs 220–240 V (non-CE), 4 to 24 switch legs 230 V (CE),
Geometry EOC Practice Test #1 Multiple Choice Identify the choice that best completes the statement or answers the question. _ 1. Write a conditional statement from the following statement: A horse has 4 legs. a. If it has 4 legs, then it is a horse. b. Every horse has 4 legs. c. If it is a horse, then it has 4 legs. d. It has 4 legs and it .
Mar 16, 2016 · CLEANSE DAY OPTIONS/SUPPORT: 2 Isagenix Snacks† . CLEANSING CALENDAR (START ON ANY DAY OF THE WEEK) Track Your Progress MEASUREMENT TRACKER S Day 1 S Day 2 S Day 3 S Day 4 S Day 5 S Day 6 C Day 7 S Day 8 S Day 9 S Day 10 S Day 11 S Day 12 S Day 13 C Day 14 S
CLEANSE DAY OPTIONS/SUPPORT: 2 Isagenix Snacks† . CLEANSING CALENDAR (START ON ANY DAY OF THE WEEK) Track Your Progress MEASUREMENT TRACKER S Day 1 S Day 2 S Day 3 S Day 4 S Day 5 S Day 6 C Day 7 S Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 C Day 14 S
2) One day a spider met a fly. a) How many legs did they have altogether? b) How many legs and eyes did they have altogether? c) How many more legs did the spider have than letters in ‘spider’? d) How many more legs did the fly have than letters in ‘fly’? 3) Susie is 8 years ol
-15 high risk days-26 days patrolling-7 knots tested-3 obstacle courses-3 airborne operations-4 air assaults-4 boat movements-2-3 graded patrols per phase . CAO RC 08-19 7. AIRBORNE AND RANGER TRAINING BRIGADE POC: DTG: RLTW! 8 DAY 7 DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14 DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 23 -2
Shake Day SnaCk iDeaS: 2 Isagenix Snacks! . 30-Day CleanSinG CalenDar (Start on any Day of the Week) Track Your Progress meaSurement traCker 4 S Day 1 S Day 2 S Day 3 S Day 4 S Day 5 S Day 6 C Day 7 S Day 8 S Day 9 S Day 10 S Day
