JRNY Strength & Rehabilitation
Bodybuilding, Weightlifting, General Fitness
Coach
Daniel Adamo
3 Day Full Body, Upper body bias split, for the begginer to intermediate lifter looking to dial in their training.
Day 1 - Upper 1, Mixed
Day 2 - Lower, Mixed
Day 3 - Upper 2, Mixed
Experience a better way to train, fatigued managed, appropriate volume.
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 2-week program
Sunday
Upper 1, Mixed
A
DB Bench Press
B
Bench Supported Single Arm Pulldowns
C
Pec Deck
D1
Cable Lateral Raise
D2
Single Arm Katana Extensions
Tuesday
Lower, Mixed
A
Heel Elevated Hack Squat
B
Leaning Forward Hamstring Curl.
C
Front Foot Elevated Split Squat
D1
Cable Crunches
2 x 12
D2
Toes to Rack
2 x 12
Thursday
Upper 2, Mixed
A
Smith Machine Inc. Bench.
B
1-Arm DB Row
C
Feet Supported Shoulder Press
D1
DB Curls on Pulldown Pads.
D2
V-Bar Tricep Pushdown
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