Solomon Adams Fitness
1 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
B
DB Lateral Raise
C
Tricep Pushdown
Circuit
D
Speed Training EITHER: 5-10 x 400m Run Rest 2 minutes between rounds OR 10-15 x 200m Run Rest 1-2 minutes between rounds
A
Bulgarian Split Squat
Circuit
B
Mixed Modal Workout AMRAP in 20-40 minutes: 20/15 Calorie Row 20/15 Calorie Ski 20/15 Calorie Assault Bike 200m run If missing a piece of equipment, substitutions: Burpees Skipping Star Jumps Air Squats Sit Ups
A
Lat Pulldown
B
Single Arm Cable Row
C
Cable Bicep Curl
Circuit
D
4-5 Rounds: 300m fast @Mile PR pace 200m easy jog 200m fast @Mile PR pace 300m easy jog 60s rest
A
Deadlift
Circuit
B
Long and Easy Run 30-60min Run at Easy effort
A1
Incline DB Bench Press
A2
Incline DB Row
B1
Cable Bicep Curl
B2
Tricep Pushdown
C1
Decline Sit Ups
C2
Ab Chair Knee Raise
