Lakewood Fitness and Wellness
Strength & Conditioning, Weightlifting, WrestlingThis is a traditional hypertrophy training program that can be used as a beginner or de-load workout to begin or recover from strength training.
Features3 sessions per week
Must use App app to view and log training
Program Training
Warmup Circuit
A
5 to 10 minutes of light cardio (treadmill stationary bike) Follow with self-myofascial release exercises listed below: SMR Quadriceps SMR IT Band SMR Latissimus Dorsi SMR Middle Back
B
Incline Bench Press
15, 12, 12, 10
C
Freemotion Seated Chest Press
15, 12, 12, 12
D
DB Chest Fly
2 x 12
E
Tricep Pushdown
15, 12, 12, 10
F
One Arm Extension - Triceps
3 x 15
G
Stability Ball Crunch with Weight
3 x 15
A
Airdyne
1 x 8:00
B
Leg Press
15, 12, 10
C
Stability Ball Leg Press
3 x 15
D
Swamp Lunge
3 x 30
E
Hip Extension with Bar, Standing
3 x 12
F
DB Arnold Press
15, 12, 10
G
DB Lateral Raise
2 x 12
H
Reverse Hyperextension on Stability Ball
3 x 15
Conditioning
A
Basic Warmup
Warmup with 5 to 10 minutes of cardio. Also, Myofascial Release for Back and Lats would be helpful
B
Seated Row
15, 12, 12, 12
C
Lat Pulldown
15, 12, 12, 12
D
Pullover
2 x 12
E
Alternating DB Hammer Curl
3 x 12
F
Stability Ball Double Crunch
3 x 15
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