ZAPTFITNESS
advanced
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Steady state run
@ 20:00
A
Trap Bar Deadlift
2 x 10
B
Walking Lunges
2 x 10
C
Single Leg Hip Thrust
2 x 10
D1
Prone Machine Hamstring Curl
2 x 10
D2
Leg Press
2 x 10
E1
Reverse Nordic
3 x 5
E2
Adductor Resistance
3 x 5
E3
standing calf raise
3 x 22.046
A
Steady state run
@ 20:00
A
Bench Press
2 x 10
B
Incline DB Bench Press
2 x 10
C
Standing cable chest fly
@ 10
D
Push-Up
E
Tricep Pushdown
2 x 10
A
Track Run
1 x 10000
A
Steady state run
@ 20:00
A
Seated Row
2 x 10
B
Lat Pulldown
2 x 10
C
Single Arm DB Row
4 x 10
D1
Pull-Up
D2
Chin-Up
E
DB Bicep Curls
2 x 10
A
Steady state run
@ 20:00
A
Seated DB Shoulder Press
3 x 10
B
Cable Shoulder Fly
4 x 10
C
Skull Crushers
2 x 10
D
Barbell Bicep Curl
2 x 5
Conditioning
E
Core routine
30sec PLANK 30sec BICYCLE - 30 sec rest - 30 sec BICYCLES 30 sec CRUNCHES 30 sec SIDE 2 SIDE 30 sec FLUTTERS (hands under bum) 30sec ELBOW KNEE PLANK (extend elbows further away for added burn)
A
TEMPO RUN
1 x 15000
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