Christopher Arseneau
Total Body Workout Program.
12 Weeks. 3 Days per week with a bonus Guts and Guns day!
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Bird Dog
3 x 12
A2
Band Pull-Apart
3 x 10
B1
Dead Bug
3 x 12
B2
Shoulder Taps
3 x 12
C
Goblet Squats
3 x 15
D
KB Hinge
3 x 12
E
Bench Press
3 x 12
F
Lat Pulldown
3 x 12
G
Suitcase Carry
3 x 20
H
Half Kneeling Medicine Ball Side Slam
3 x 12
A1
SL Lunge with Iso Hold
3 x 0:20
A2
2 Leg Hip Lift
3 x 12
B1
KB Drag Through
3 x 12
B2
Inverted Retraction & Row
3 x 5
C
Loaded Single Leg Squat
4 x 16
D
Russian KB Swing
5 x 20
E
Incline DB Bench Press
3 x 12
F
Single Arm DB Bent Over Row
3 x 12
G
Single Arm KB Overhead Farmer Carry
3 x 20
H
Bent Leg Hollow Rock
5 x 0:20
A1
Single Leg Glute Iso Hold
3 x 0:20
A2
KB Marches
3 x 0:20
B1
KB Squat Clean
3 x 12
B2
Band Face Pull
3 x 12
C
Double KB Front Squat
3 x 15
D
DB Single Leg RDL
3 x 12
E
Bench Push Up
F
Eccentric Chin Ups
4 x 3
G
KB Bottoms Up Carry
H
Stir the Pot
3 x 0:20
A1
EZ Bar Curl
3 x 12
A2
Coppenhagen Side Planks
3 x 0:40
B1
Alternating DB Bicep Curl
3 x 30
B2
Stir the Pot
3 x 0:30
C1
Standing Bicep Cable Curl
3 x 7
C2
KB Plank Pull Through
3 x 12
D1
Glute Bridge Floor Press
3 x 12
D2
Reverse Crunch
3 x 15
E
Close Grip Push-Up
F
Tricep Rope Pulldowns
25, 15, 10
G
Single Arm KB Overhead Farmer Carry
2 x 0:30
