More than Macros LLC
A programmed designed to get you the physique you want with functional movements using dumbbells, barbells, kettlebells, bands, and a few other modalities in the gym.
Features1 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
10 min cardio of choice: bike, incline walk, stair stepper 3x 10 walking lunges, 10 jumping lunges, 10 Banded Monster Walk
B1
Heel Lifted 3/4 Goblet Squats
4 x 15
B2
Bulgarian Split Squat
4 x 8
C1
Smith Machine Sumo Squat
3 x 12
C2
Dumbbell Sumo Squat Pulses
3 x 8
D
Smith Machine Split Stance Squat
3 x 8
E1
Banded Glute Bridge March On Bench
3 x 20
E2
Single Leg Weighted Toe Touches
3 x 10
Circuit
A
10 min Flow for quality – 10 Plank Shoulder Taps, 10 Plank Toe touches, 10 Bird Dog, 20 Banded Curls, 20 Banded Front Raise
B
Barbell Strict Press
4 x MAX
C1
Alternating DB Front Raise
3 x 16
C2
DB Lateral Raise
3 x 12
D1
Dumbbell Floor Press
3 x 20
D2
DB Floor Skull Crushers
3 x 10
E1
21s Bicep Curls
3 x 21
E2
Dip Machine
3 x 12
F
Dumbbell Full Body Crunch
3 x 20
Circuit
A
3x 10 Cat/Cow, 10 Thread the needle, 20 Plank Pull Throughs, 10 Banded Rows
B1
V Bar Seated Row
4 x 15
B2
Supinated Dumbbell Row
4 x 12
C1
Weighted Strict Pullup
3 x 10
C2
Dumbbell Reverse Fly
3 x 10
D
DB Rear Foot Elevated RDL
3 x 12
E1
Toe Elevated DB RDL
3 x 12
E2
DB Frog Glute Bridge
3 x 20
F
Back Extension
3 x 15
