More than Macros LLC

Coach
Bernie Anderson

Features
1 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Barbell Back Squat

4 x 10

B

Front Foot Elevated DB Reverse Lunge

4 x 8

C

Barbell Glute Bridge

12, 10, 8

D

Bench Reverse Hyper Extensions

3 x 15

E1

Pike Leg Lift Overs

3 x 20

E2

KB Russian Twist

3 x 30

Tuesday
Week 1 Day 3

A

Seated Alternating Arnold Press

5, 5, 5, MAX

B

Dumbbell Tea Pours

10, 8, 6

C

Dumbbell Rainbow Raise

10, 8, 6

Circuit

D

BURN OUT - MAX REPS EACH SET 3 sets max reps push ups max reps bench dips

E

Bench Leg Lifts

4 x 15

Thursday
Week 1 Day 5

A

Barbell RDL * Glute Focused*

4 x 8

B

Dumbbell Death March

4 x 16

C

Bosu Ball Hamstring Curls

3 x 20

D

Close Grip DB Bent Over Row

12, 10, 8

E1

Seated Dumbbell Bent Over Rear Delt Fly

3 x 20

E2

Seated Dumbbell Hammer Curl

3 x 20

F1

Glute Bridge Banded March

3 x 20

F2

Single Leg Glute Bridge Dumbbell Crunch

3 x 10

Coach
coach-avatar Bernie Anderson

Garage Gym Functional Body Building Cycle 3