More than Macros LLC
Features
1 sessions per week
Must use App app to view and log training
Program Training
A
Barbell Strict Press
4 x 10 @ 8
B
Dumbbell Front Raise
12, 14, 16
C
Dumbbell Lateral Raise
6, 8, 10
D
Dumbbell High Pull
10, 12, 14
E
Close Grip Bench Press
3 x 12
F1
Dumbbell Floor Chest Fly
3 x MAX
F2
Dumbbell Floor Press
3 x 10
G
Dumbbell Windmill
3 x 12
A1
Banded Seated Abductors
3 x 20
A2
Banded Hip Thrust
3 x 20
A3
Banded Abductors with Heel Slides
3 x 20
B
Barbell Hip Thrust
4 x 20
C1
Deficit Dumbbell Sumo Squat
3 x 8
C2
Dumbbell Reverse Lunge
3 x 8
D
Dumbbell Curtsey Lunge
3 x 8
E1
Banded Wall Sit Pulese
3 x 30
E2
Banded Goblet Air Squat
3 x MAX
F
Single Leg Glute Bridge Crunch
3 x 10
A1
Barbell Bent Over Row
4 x 10
A2
Bent Over Plate Row
4 x MAX
B1
Dumbbell Gorilla Row
4 x 16
B2
Dumbbell RDL
4 x 8
C1
Barbell supinated Row
3 x 8
C2
Barbell Bicep Curl
3 x MAX
D1
Backfoot Elevated RDL
3 x 8
D2
Seated DB Goodmorning
3 x 8
E
Bench Glute Bridge March
3 x 20
F
Plate Hollow Body Pass Throughs
3 x 15
G
Dumbbell Deadbug
3 x 20
Circuit
A
10 min AMRAP Warm Up - 10 Devil Press 10 Burpee Dumbbell DL 10 DB Hang Power Clean and Jerk 10 DB Squats
Circuit
B
10 Min AMRAP - FULL BODY 10 Weighted V Ups 20 Dumbbell Toe Touches 20 Russian Twists MAX Hollow Body Hold
Circuit
C
5 rounds - CORE and CARDIO :30 Seconds Tall Plank :30 Second Elbow Plank Max Effort Burpees in 1 Min rest 1 minute between rounds
