ZAPTFITNESS
Newbies
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Bench Press
3 x 12
A2
Bulgarian Split Squat
6 x 12
B1
Pull-Up
B2
Goblet Squat
3 x 12
B3
Pallof press
6 x 10
C1
Prone Machine Hamstring Curl
3 x 12
C2
Tricep Pushdown
3 x 12
C3
Hanging leg raise (straight leg)
D
Rowing
4 x 250
A
Run
@ 30:00
A1
Chin-Up
A2
Sled Push
3 x 15
A3
Weighted Plank Hold
3 x 0:30
B1
Deadlift
3 x 8
B2
Hanging Knee Raise
B3
Seated DB Shoulder Press
3 x 12
C1
Seated calf raise
3 x 12
C2
Seated Row
3 x 12
D
SkiErg
@ 250
A
Bike
1 x 30:00
A1
Front Squat
3 x 12
A2
Seated Row
3 x 12
B1
Push Press
3 x 12
B2
Pallof press
6 x 5
B3
Bent Over Row
3 x 12
B4
Walking Lunges
3 x 20
C1
Farmers carry
3 x 30
C2
standing calf raise
@ 12
C3
Weight crunch (ab machine)
3 x 12
Conditioning
D
Rower, Ski erg 500m x3
3 ROUNDS Rower x 500m Ski erg x 500m 1min rest
A
Run
@ 40:00
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