Client: Dani Docimo
Coach: Mark Carroll
DAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TRAINING OVERVIEW
Program: Building The Bikini Body Part 1
Phase: Phase 1
WORKOUT
Squat
Upper 1
Deadlift
Rest Day
Upper 2
Hip Thrust
Rest Day
STEPS
Please Refer to Guidebook for Cardio & Step Requirements
Please Refer to Guidebook for Cardio & Step Requirements
Please Refer to Guidebook for Cardio & Step Requirements
Please Refer to Guidebook for Cardio & Step Requirements
Please Refer to Guidebook for Cardio & Step Requirements
Please Refer to Guidebook for Cardio & Step Requirements
Please Refer to Guidebook for Cardio & Step Requirements
ments
ments
ments
ments
ments
ments
ments
Building The Bikini Body Part 1
Client: Dani Docimo Phase: Phase 1
Coach: Mark Carroll Workout: Squat
A) Low Bar Squat
Week Sets Reps Rest Tempo Set 1
Weight
1 4 10 120 2010 10 kg
2 4 10 120 2010 10 kg
3 4 10 120 2010 10 kg
B1) Lying Leg Curls
Week Sets Reps Rest Tempo Set 1
Weight
1 4 10 45 2110 2.5 kg
2 4 10 45 2110 2.5 kg
3 4 10 45 2110 2.5 kg
B2) DB Reverse Lunges
Week Sets Reps Rest Tempo Set 1
Weight
1 4 10 Each Leg 45 2010 5 kg
2 4 10 Each Leg 45 2010 10 kg
3 4 10 Each Leg 45 2010 5 kg
C) Leg Press - Feet Low Last Set - Rest Pause x 1
Week Sets Reps Rest Tempo Set 1
Weight
1 4 15 90 2010 5 kg
2 4 15 90 2010 10 kg
3 4 15 90 2010 10 kg
D) BB Hip Thrusts Last Set - Drop Set x 2
Week Sets Reps Rest Tempo Set 1
Weight
1 3 15 60 2010 5 kg
2 3 15 60 2010 5 kg
3 3 15 60 2010 5 kg
E) Standing Straight Leg Kickbacks - Cable
Week Sets Reps Rest Tempo Set 1
Weight
1 2 20 Each Leg 45 2010 10 kg
2 2 15 Each Leg 45 2010 10 kg
3 2 20 Each Leg 45 2010 10 kg
Phase 1
ut: Squat Day: Monday
Set 1 Set 2 Set 3 Set 4
Reps Weight Reps Weight Reps Weight Reps
10 10 kg 10 10 kg 10 10 kg 10
10 10 kg 10 10 kg 10 10 kg 10
10 10 kg 10 10 kg 10 10 kg 10
Set 1 Set 2 Set 3 Set 4
Reps Weight Reps Weight Reps Weight Reps
10 2.5 kg 10 2.5 kg 10 2.5 kg 10
10 2.5 kg 10 2.5 kg 10 2.5 kg 10
10 2.5 kg 10 2.5 kg 10 2.5 kg 10
Set 1 Set 2 Set 3 Set 4
Reps Weight Reps Weight Reps Weight Reps
10 Each Leg 5 kg 10 Each Leg 5 kg 10 Each Leg 5 kg 10 Each Leg
10 Each Leg 10 kg 10 Each Leg 10 kg 5 each 10 kg 5 Each Leg
10 Each Leg 10 kg 10 Each Leg 5 kg 5 Each Leg 5 kg 5 each Leg
Set 1 Set 2 Set 3 Set 4
Reps Weight Reps Weight Reps Weight Reps
15 5 kg 15 5 kg 15 5 kg 15
15 5 kg 15 5 kg 13 5 kg 11
15 5 kg 15 5 kg 13 5 kg 11
Set 1 Set 2 Set 3
Reps Weight Reps Weight Reps
15 5 kg 15 5 kg 15
15 5 kg 15 5 kg 15
15 5 kg 15 5 kg 15
Set 1 Set 2
Reps Weight Reps
20 Each Leg 10 kg 20 Each Leg
20 Each Leg 10 kg 20 Each Leg
20 Each Leg 10 kg 20 Each Leg
Notes
Notes
Notes
Notes
Notes
Honisato dumblellsenpn jo fatto drop set
Notes
Building The Bikini Body Part 1
Client: Dani Docimo Phase: Phase 1
Coach: Mark Carroll Workout: Upper 1
A1) 65* DB Arnold Press Last Set - Drop Set x 2
Week Sets Reps Rest Tempo Set 1
Weight
1 4 10 75 2010 5 kg
2 4 10 75 2010 5 kg
3 4 10 75 2010 5 kg
A2) Pull-Ups - Mid-Neutral
Week Sets Reps Rest Tempo Set 1
Weight
1 4 6 75 2010 -
2 4 6 75 2010 -
3 4 6 75 2010 -
B1) One Arm Leaning DB Lateral Raises Last Set - Drop Set x 1
Week Sets Reps Rest Tempo Set 1
Weight
1 3 12 Each Arm 10 2010 2.5 kg
2 3 12 Each Arm 10 2010 2.5 kg
3 3 12 Each Arm 10 2010 2.5 kg
B2) Seated Row - Neutral Last Set - Rest Pause x 2
Week Sets Reps Rest Tempo Set 1
Weight
1 3 12 90 2010 -
2 3 12 90 2010 -
3 3 12 90 2010 -
C1) 45* Prone DB Lateral Raises Last Set - Drop Set x 2
Week Sets Reps Rest Tempo Set 1
Weight
1 3 15 10 2010 5 kg
2 3 15 10 2010 5 kg
3 3 15 10 2010 5 kg
C2) Straight Arm Rope Pulldowns
Week Sets Reps Rest Tempo Set 1
Weight
1 3 15 90 2010 12 kg
2 3 15 90 2010 12 kg
3 3 15 90 2010 12 kg
D1) 45* Incline DB Curls - Supinated
Week Sets Reps Rest Tempo Set 1
Weight
1 3 10 10 3010 5 kg
2 3 10 10 3010 5 kg
3 3 10 10 3010 5 kg
D2) Lying DB Tricep Extensions
Week Sets Reps Rest Tempo Set 1
Weight
1 3 10 60 3010 5 kg
2 3 10 60 3010 5 kg
3 3 10 60 3010 5 kg
E) Hanging Knee Raises
Week Sets Reps Rest Tempo Set 1
Weight
1 3 12-15 45 2010 -
2 3 12-15 45 2010 -
3 3 12-15 45 2010 -
Phase 1
ut: Upper 1 Day: Tuesday
Set 1 Set 2 Set 3 Set 4
Reps Weight Reps Weight Reps Weight Reps
10 5 kg 10 5 kg 10 5 kg 10
10 5 kg 10 5 kg 10 5 kg 10
10 5 kg 10 5 kg 10 5 kg 10
Set 1 Set 2 Set 3 Set 4
Reps Weight Reps Weight Reps Weight Reps
6 - 6 - 6 - 6
6 - 6 - 6 - 6
6 - 6 - 6 - 6
Set 1 Set 2 Set 3
Reps Weight Reps Weight Reps
12 Each Arm 2.5 kg 12 Each Arm 2.5 kg 12 Each Arm
12 Each Arm 2.5 kg 12 Each Arm 2.5 kg 12 Each Arm
12 Each Arm 2.5 kg 12 Each Arm 2.5 kg 12 Each Arm
Set 1 Set 2 Set 3
Reps Weight Reps Weight Reps
12 - 12 - 12
12 - 12 - 12
12 - 12 - 12
Set 1 Set 2 Set 3
Reps Weight Reps Weight Reps
10 5 kg 15 5 kg 15
10 5 kg 15 5 kg 15
15 5 kg 15 5 kg 15
Set 1 Set 2 Set 3
Reps Weight Reps Weight Reps
15 12 kg 15 12 kg 15
15 12 kg 15 12 kg 15
15 12 kg 15 12 kg 15
Set 1 Set 2 Set 3
Reps Weight Reps Weight Reps
10 5 kg 10 5 kg 10
10 5 kg 10 5 kg 10
10 5 kg 10 5 kg 10
Set 1 Set 2 Set 3
Reps Weight Reps Weight Reps
10 5 kg 10 5 kg 10
10 5 kg 10 5 kg 10
10 5 kg 10 5 kg 10
Set 1 Set 2 Set 3
Reps Weight Reps Weight Reps
12 - 12- - 12
12 - 12 - 8
12 - 12 - 4
Notes
I don’t have the lighter weights to drop the weight
20%
Fatto drop x 2 senza pesi
Week 3: 5 kg totally divisi 2.5 kg each arm
Notes
Notes
Notes
Notes
Fatto il drop x 2 con pesi più leggeri
Notes
Notes
2.5 each arm
Notes
Notes
2 weeks non c’è l’ho fatta a farli tutti ero
stanchissima
Building The Bikini Body Part 1
Client: Dani Docimo Phase: Phase 1
Coach: Mark Carroll Workout: Deadlift
A) Floating Deadlift 1 x 20kg Plate to Stand On
Week Sets Reps Rest Tempo Set 1
Weight
1 4 8 120 3110 5 kg
2 4 8 120 3110 5 kg
3 4 8 120 3110 5 kg
B1) DB Front Foot Elevated Split Squats
Week Sets Reps Rest Tempo Set 1
Weight
1 4 10 Each Leg 60 2210 5 kg
2 4 10 Each Leg 60 2210 5 kg
3 4 10 Each Leg 60 2210 5 kg
B2) B-Stance BB Hip Thrusts
Week Sets Reps Rest Tempo Set 1
Weight
1 4 10 Each Leg 60 2010 7 kg
2 4 10 Each Leg 60 2010 7 kg
3 4 10 Each Leg 60 2010 7 kg
C) Hack Squat Last Set - Rest Pause x 1
Week Sets Reps Rest Tempo Set 1
Weight
1 4 12 90 2010 5 kg
2 4 12 90 2010 5 kg
3 4 12 90 2010 5 kg
D) 45* Back Extensions - DB on Chest Last Set - Drop Set x 1
Week Sets Reps Rest Tempo Set 1
Weight
1 3 15-20 60 2010 -
2 3 15-20 60 2010 -
3 3 15-20 60 2010 -
Phase 1
ut: Deadlift Day: Wednesday
Set 1 Set 2 Set 3 Set 4
Reps Weight Reps Weight Reps Weight Reps
8 5 kg 8 5 kg 8 5 kg 8
8 5 kg 8 5 kg 8 5 kg 8
8 5 kg 8 5 kg 8 5 kg 8
Set 1 Set 2 Set 3 Set 4
Reps Weight Reps Weight Reps Weight Reps
10 Each Leg 5 kg 10 Each Leg 5 kg 10 Each Leg 5 kg 10 Each Leg
7 Each Leg 5 kg 7 Each Leg 5 kg 6Each Leg - Each Leg
10 5 kg 7 5 kg 10 5 kg 10
Set 1 Set 2 Set 3 Set 4
Reps Weight Reps Weight Reps Weight Reps
10 Each Leg 7 kg 10 Each Leg 7 kg 10 Each Leg 7 kg 10 Each Leg
10 Each Leg 7 kg 5Each Leg
10 7 kg 10 7 kg 10 7 kg 10
Set 1 Set 2 Set 3 Set 4
Reps Weight Reps Weight Reps Weight Reps
12 5 kg 12 5 kg 10 5 kg 12
12 5 kg 12 5 kg 10 5 kg 12
12 5 kg 12 5 kg 12 5 kg 12
Set 1 Set 2 Set 3
Reps Weight Reps Weight Reps
15-20 - 15-20 - 15-20
15 - 15 - 20
15 - 15 - 15
Notes
Notes
Mi sbilancio troppo ho paura di farmi male
Week 3: fatto bilanciere fisso
Notes
Notes
Notes
Building The Bikini Body Part 1
Client: Dani Docimo Phase: Phase 1
Coach: Mark Carroll Workout: Upper 2
A1) Seated BB Overhead Press
Week Sets Reps Rest Tempo Set 1
Weight Reps
1 4 10 75 2010 5 kg 10
2 4 10 75 2010 5 kg 10
3 4 10 75 2010 5 kg 10
A2) Pull-Ups - Supinated
Week Sets Reps Rest Tempo Set 1
Weight Reps
1 4 6 60 2010 - 6
2 4 6 60 2010 10 kg 6
3 4 6 60 2010 10 kg 6
B1) DB Bench Press Neutral - Last Set - Drop Set x 1
Week Sets Reps Rest Tempo Set 1
Weight Reps
1 3 12 10 2010 10 kg 12
2 3 12 10 2010 10 kg 12
3 3 12 10 2010 10 kg 12
B2) Bent Over BB Row - Pronated Last Set - Rest Pause x 1
Week Sets Reps Rest Tempo Set 1
Weight Reps
1 3 12 90 2010 5 kg 12
2 3 12 90 2010 10 kg 12
3 3 12 90 2010 10 kg 12
C1) Standing DB Lateral Raises Last Set - Rest Pause x 1
Week Sets Reps Rest Tempo Set 1
Weight Reps
1 3 12 10 2010 5 kg 12
2 3 12 10 2010 5 kg 12
3 3 12 10 2010 5 kg 12
C2) Lat Pulldown - Neutral-Narrow
Week Sets Reps Rest Tempo Set 1
Weight Reps
1 3 12 90 2010 11 kg 12
2 3 12 90 2010 - 12
3 3 12 90 2010 - 12
D1) Standing EZ-Bar Reverse Curls
Week Sets Reps Rest Tempo Set 1
Weight Reps
1 3 10 10 3010 5 kg 10
2 3 10 10 3010 5 kg 10
3 3 10 10 3010 5 kg 10
D2) Lying EZ-Bar Tricep Extensions
Week Sets Reps Rest Tempo Set 1
Weight Reps
1 3 10 60 3010 - 10
2 3 10 60 3010 10 kg 10
3 3 10 60 3010 10 kg 10
E) Crunches - Hands to Knees Use decline bench
Week Sets Reps Rest Tempo Set 1
Weight Reps
1 3 12-15 45 2010 25 kg 12-
2 3 12-15 45 2010 25 kg 15
3 3 12-15 45 2010 25 kg 12
e1
per 2 Day: Friday
Set 2 Set 3 Set 4 Notes
Weight Reps Weight Reps Weight Reps
5 kg 10 5 kg 10 5 kg 10
5 kg 10 5 kg 10 5 kg 10 5 kg each arm
5 kg 10 5 kg 10 5 kg 10 Week 3: 5 kg totali
Set 2 Set 3 Set 4 Notes
Weight Reps Weight Reps Weight Reps
- 6 - 6 - 6
10 kg 6 10 kg 6 10 kg 6 Macchina a 10 kg
10 kg 6 10 kg 6 10 kg 6 Week 3 macchina a 10 kg
Set 2 Set 3 Notes
Weight Reps Weight Reps
10 kg 12 10 kg 12
10 kg 12 10 kg 12
10 kg 12 10 kg 12
Set 2 Set 3 Notes
Weight Reps Weight Reps
5 kg 12 5 kg 12 Fatto test pause x 1 e 24 reps ma non sono
10 kg 12 10 kg 12 arrivata a failure
10 kg 12 10 kg 12 Week 3 fatto rest pause 1 Bent Over DB row
neutral 10kg
Set 2 Set 3 Notes
Weight Reps Weight Reps
5 kg 12 5 kg 12
5 kg 12 5 kg 12
5 kg 12 5 kg 12 Week 3: fatto standing db lateral raises 5 kg tot e
last set rest pause x1 15 sec e altre 15 reps
Set 2 Set 3 Notes
Weight Reps Weight Reps
11 kg 12 11 kg 12
- 12 - 12
- 12 - 12
Set 2 Set 3 Notes
Weight Reps Weight Reps
5 kg 10 5 kg 10
5 kg 10 5 kg 10 5kg each but troppo pesante
5 kg 10 5 kg 10 Week 3: zotman curls
Set 2 Set 3 Notes
Weight Reps Weight Reps
- 10 - 10
10 kg 10 10 kg 10
10 kg 10 10 kg 6 Week 3 fatto overhead cable extensions rope 10
kg
Set 2 Set 3 Notes
Weight Reps Weight Reps
25 kg 12- 25 kg 12-
25 kg 15 25 kg 15
25 kg 15 25 kg 15
Building The Bikini Body Part 1
Client: Dani Docimo Phase: Phase 1
Coach: Mark Carroll Workout: Hip Thrust
A) Hip Thrusts - Constant Tension Last Set - Drop Set x 1
Week Sets Reps Rest Tempo Set 1
Weight
1 4 12 120 2011 7.5 kg
2 4 12 120 2011 7.5 kg
3 4 12 120 2011 7.5 kg
B1) High Bar Squat - Heels Elevated 2 x 5kg Plates to Stand On
Week Sets Reps Rest Tempo Set 1
Weight
1 4 10 75 3010 5 kg
2 4 10 75 3010 5 kg
3 4 10 75 3010 5 kg
B2) Single Lying Leg Curl Last Set - Rest Pause x 1
Week Sets Reps Rest Tempo Set 1
Weight
1 4 10 Each Leg 75 2010 -
2 4 10 Each Leg 75 2010 -
3 4 10 Each Leg 75 2010 -
C) BB Romanian Deadlift
Week Sets Reps Rest Tempo Set 1
Weight
1 4 12 90 2010 10 kg
2 4 12 90 2010 10 kg
3 4 12 90 2010 10 kg
D) Leg Extensions Last Set - Drop Set x 2
Week Sets Reps Rest Tempo Set 1
Weight
1 3 15-20 60 2010 -
2 3 15-20 60 2010 -
3 3 15-20 60 2010 -
E) Standing 90* Straight Leg Abductions - Banded
Week Sets Reps Rest Tempo Set 1
Weight
1 3 20 Each Leg 60 1010 -
2 3 20 Each Leg 60 1010 -
3 3 20 Each Leg 60 1010 12 kg
Phase 1
ut: Hip Thrust Day: Saturday
Set 1 Set 2 Set 3 Set 4
Reps Weight Reps Weight Reps Weight Reps
12 7.5 kg 12 7.5 kg 12 7.5 kg 12
12 7.5 kg 12 7.5 kg 12 7.5 kg 12
12 7.5 kg 12 7.5 kg 12 7.5 kg 12
n
Set 1 Set 2 Set 3 Set 4
Reps Weight Reps Weight Reps Weight Reps
10 5 kg 10 5 kg 10 5 kg 10
10 5 kg 10 5 kg 10
10 5 kg 10 5 kg 10 5 kg 10
Set 1 Set 2 Set 3 Set 4
Reps Weight Reps Weight Reps Weight Reps
6 Each Leg - 6 Each Leg - 6 Each Leg - 6 Each Leg
10 Each Leg - 6Each Leg - 6Each Leg - Each Leg
10 Each Leg - 10 Each Leg - 10 Each Leg - 10 Each Leg
Set 1 Set 2 Set 3 Set 4
Reps Weight Reps Weight Reps Weight Reps
12 10 kg 12 10 kg 12 10 kg 12
12 10 kg 12 10 kg 12 10 kg 12
12 10 kg 12 10 kg 12 10 kg 12
Set 1 Set 2 Set 3
Reps Weight Reps Weight Reps
10 5 kg 10 5 kg 12
10 5 kg 10 5 kg 12
15 6.8 kg 15 6.8 kg 15
Set 1 Set 2 Set 3
Reps Weight Reps Weight Reps
20 Each Leg - 20 Each Leg - 20 Each Leg
20 Each Leg - 20 Each Leg - 20 Each Leg
20 Each Leg 12 kg 20 Each Leg 12 kg 20 Each Leg
Notes
7.5 totali + barbell e fatto drop set x1 levando 2.5
lbs
Week 3 7.5 totally fatto dropx1 con failure a 25
reps
Notes
5 kg each
Week 3 fatto 5 kg totaly
Notes
Non sono riuscita a farle singole troppo pesante
anche neutro a farne le prime 10 singlolo e
Sono riuscita
neutro !
Notes
10 totali + barra
L messo
Week lo step
3 fatto + 2 pizze
la stessa dama
cosa 25lb
le per fare
pizze unal’altezza
sopra
l’altra
Notes
Ho fat to il drop x2 ma con neutral machine
Primo
Fatto ildrop failure
dropx1 ma afailure
12 secondo
a6 drop failure a 6
Week 3 fatto il drop x2 primo drop a 4.5 kg e
failure a 6 il secondo drop senza peso e failure a 6
reps
Notes
La sinistra è debolissima
Week 3 non mi andava di fare elastico e ho messo
pesi
