DownRangeStrength
Women's Training5 sessions per week
Must use App app to view and log training
Program Training
A
Dumbbell Bench With Feet Up
6 x 8
B
Chest-Supported DB Row
6 x 8
C
Hammer Strength Incline
6 x 8
D
Lat Pulldown
6 x 8
E
Tricep Pushdown
8 x 8
F
Machine Preacher Curl
6 x 8
G
Cardio Of Choice
1 x 15:00
A
Leg Extension
3 x 20
B
Front Squat
5 x 5
C
DB Reverse Lunge
4 x 6
D
Goblet Squat
8 x 6
E
Lying Leg Curl
6 x 8
F
Seated Calf Raise
4 x 20
A
DB Arnold Press
6 x 8
B
Cable Leanaway Lateral Raise
8 x 8
C
Pec Deck Flys
4 x 15
D
Cable Face Pulls
10 x 6
E
Machine Rear Fly
10 x 6
F
Hammer Curl
6 x 8
G
Cardio Of Choice
1 x 15:00
A
Machine Hip Abduction
3 x 15
B
Trap Bar Deadlift
5 x 3
C
RDL With Pause
4 x 6
D
Barbell Glute Bridge
4 x 8
E1
Lat Pulldown
3 x 8
E2
TRX Row
3 x 6
E3
Straight Arm Lat Pulldown
3 x 12
F
Glute Emphasis Back Extension
3 x 12
A
Cable Curls
12, 12, 8, 8, 8, 8, 8
B
Cable French Press
12, 12, 10, 10, 10, 10, 10
C
Hammer Curl
5 x 8
D
Tricep Pushdown
5 x 12
E
Band Hammer Curls
1 x 40
F
Band Tricep Pushdowns
1 x 40
G
Stairmaster
1 x 15:00
