JRNY Strength & Rehabilitation
Bodybuilding, General Fitness, Weightlifting
Coach
Daniel Adamo
3 Day Full Body, Lower body bias split, for the begginer to intermediate lifter looking to dial in their training.
Day 1 - Lower 1, Mixed
Day 2 - Upper, Mixed
Day 3 - Lower 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
Lower 1, 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
Tuesday
Upper, Mixed
A
Smith Machine Inc. Bench.
B
Bench Supported Single Arm Pulldowns
C
Feet Supported Shoulder Press
D1
DB Curls on Pulldown Pads.
D2
V-Bar Tricep Pushdown
Thursday
Lower 2, Mixed
A
Seated Single Leg Press
B
Leg Extension
C
Hip Abduction Machine
D1
DB Standing Calf Raise
2 x 12
D2
GHD Hip Extension
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