Atlas Performance Training LLC
This is a workout program for general population out side of the gym
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
DB Bench Press
12, 10, 10 @ 20, 25, 30 lb
A2
1-Arm DB Row
10, 10, 8 @ 25, 30, 35 lb
A3
Bent Over Rear Delt Fly
15, 20, 25 @ 10 lb
B1
Band Rotations
2 x 20
B2
Eplitical Machine
2 x 2:00
B3
Front Plank on Elbows
2 x 0:50
C1
DB Lunges
10, 8, 8 @ 25, 30, 35 lb
C2
KB double leg RDL
C3
Standing Cable Wood Choppers
3 x 12 @ 35, 40, 40 lb
D
Foam Roll
1 x 5:00
A1
Band Pull-Apart
2 x 15
A2
Lateral Lunges
A3
Glute Bridge
B1
Goblet Squats
3 x 10 @ 40, 45, 50 lb
B2
Physioball Leg Curl
3 x 12
B3
Single Leg RDL
3 x 8 @ 15, 20, 25 lb
C1
Plank
0:50, 0:55
C2
Roll Up Crunch
C3
Powerball Russian Twists
D1
DB Tricep Extension
12, 10, 10 @ 15, 20, 25 lb
D2
DB Bicep Curls
3 x 10 @ 15, 20, 25 lb
D3
DB Shrug
3 x 15 @ 35, 40, 45 lb
E
Foam Roll
1 x 2:00
A1
Triplane Lunges
2 x 8
A2
Inverted Hamstrings
2 x 8
A3
Spidareman Lunges
2 x 8
B1
Dumbbell Sqaut to Press
3 x 10 @ 20, 25, 30
B2
Lat Pull Downs
35, 40, 45 @ 10
B3
Kettlebell RDL's
30, 35, 40 @ 8
C1
Front Plank on Elbows
2 x 0:50
C2
Powerball Russian Twists
2 x 15 @ 10 lb
C3
Eplitical Machine
2 x 2:00
D1
Standing Cable Wood Choppers
3 x 10 @ 20, 25, 30 lb
D2
DB Tricep Extension
3 x 10 @ 10, 15, 20 lb
D3
American KB Swing
3 x 15 @ 25, 30, 35 lb
E
Foam Roll
1 x 2:00
