Coach Andreas
This program is a 4 week split program with classic machine + dumbbell exercises you find in a gym
Features7 sessions per week
Must use App app to view and log training
Program Training
A
DB Chest Fly
2 x 12
B
Incline DB Bench Press
2 x 10
C
DB Bench Press
2 x 10
D
Bench Dips
2 x 10
E
DB Shoulder Press
2 x 10
F
DB Lateral Raise
2 x 12
G
DB2 lying skull crushers
2 x 12
H
Dead Bug
3 x 10
I
BW Inchworm Push Pp
3 x 5
A
Cardio
B
Leg Extension single leg
15, 15, 15, 15, 6, 6, 6, 6
C
DB Front Squat
2 x 10
D
DB1 Goblet Squat
2 x 10
E
DB2 Walking lunges
4 x 20
F
BW Side V Ups
3 x 10
G
BW Rocking Horse Push Up
3 x 5
A
Cardio
B
DB1 row / bench 3-point
2 x 10
C
Low Row Machine
2 x 10
D
Lat Pulldown
2 x 12
E
DB2 forward lean shrugs
3 x 10
F
DB2 Biceps Curls
2 x 12
G
DB2 wall hammer curls (alt)
2 x 10
H
BW SIT UP RUSSIAN
3 x 10
I
BW Kneeling Plyo Push Up
3 x 8
A
Seated shoulder press machine
2 x 12
B
DB Shoulder Press
2 x 10
C
DB Front Raise
2 x 12
D
Incline DB Bench Press
2 x 10
E
DB Bench Press
2 x 10
F
DB Fly
2 x 10
G
DB2 lying skull crushers
2 x 10
H
DB Overhead Tricep Extension
2 x 10
I
BW X V Sit
3 x 10
J
Plank to Push-Up
A
Lat Pulldown
2 x 10
B
DB Pullover
2 x 10
C
Bent Over DB Row
2 x 10
D
DB2 forward lean shrugs
1 x 12
E
DB1 half kneeling lateral raise
4 x 10
F
Seated Incline DB Curls
2 x 10
G
DB2 Biceps Curls
3 x 21
H
Plank with reach
3 x 8
I
BW Pike Push Up
3 x 5
A
Seated Hamstring curl machine
2 x 12
B
DB2 Stiff leg deadlift
2 x 10
C
DB1 Sumo Squat
2 x 10
D
Bulgarian Split Squat
2 x 10
E
Hollow Hold
3 x 0:15
F
BW T-Push Up
3 x 8
Conditioning
A
5km Row
Perform a 5K Row
