Coach Andreas
5 weeks Dumbbell, Bodyweight and cardio session with equipment that is available in most gyms.
In this program you will find a workout for each day for 4 weeks. The program takes 30 to 60 minutes.
It is an overall strength and conditioning sessions that includes lower and upper body, plyometric and core.
7 sessions per week
Must use App app to view and log training
Program Training
A1
DB1 Front squat
4 x 12
A2
DB1 Bicep Curls
4 x 12
B1
DB2 romanian deadlift row
4 x 7
B2
DB1 boat press
4 x 14
C1
DB2 forward lean shrugs
4 x 14
C2
DB1 hang tactical lunges (alternate)
4 x 12
D1
Half Deadbug
4 x 16
D2
BW T-Push Up
4 x 8
E1
Low Box SL Squat
4 x 12
E2
Single leg hip thrust: shoulders on bench
4 x 12
A
DB Power Clean
1 x 100
B
DB Floor Press
1 x 100
C
DB Snatch
1 x 100
D
V-Ups
1 x 100
E
DB Reverse Lunge
1 x 100
A
DB2 Plank Rows
B
DB Power Clean
C
DB1 Hang Tactical Lunge
D
BW Pike Push Up
E
DB Front Squat
F
DB2 wall squat curls
G
DB2 Sit Up Press
H
DB2 kick backs
I
BW Tuck Crunch
A
Plank to Push-Up
1 x 75
B
BW side V Sit
1 x 75
C
DB Lunges
1 x 75
D
DB2 swing high pulls
1 x 75
E
DB1 Sumo DeadLift
1 x 75
F
DB2 boat press
1 x 75
G
1-Arm DB Row
1 x 75
H
DB2 Face Curls
1 x 75
I
DB Overhead Squat
1 x 75
J
BW Hip Bridge March walk
1 x 75
A
Rowing
B1
BW Crunch Pike
20, 16, 12
B2
BW SQUAT LOW JUMPS
20, 16, 12
B3
DB2 Zottman Curls
20, 16, 12
B4
DB1 Renegade Rows
20, 16, 12
B5
DB2 Back Strokes
20, 16, 12
C1
db1 sitting floor press
20, 16, 12, 20, 16, 12
C2
DB1 Power Clean
20, 16, 12, 20, 16, 12
C3
DB2 Walking lunges
20, 16, 12, 20, 16, 12
C4
BW Kneeling Plyo Push Up
20, 16, 12, 20, 16, 12
A1
BW SQUAT JUMP IN
3 x 10
A2
DB2 Reverse Biceps Curl
3 x 10
A3
DB1 Plank Rows
3 x 20
A4
DB1 Bench Press
3 x 20
A5
BW Split Squat Jump
3 x 20
A6
Bicycle Sit-Ups
3 x 20
A7
BW Rocking Horse Push Up
3 x 10
B1
DB1 Goblet Squat
1 x 50
B2
Push-Up
1 x 50
A1
BW Inchworm Push Up
3 x 5
A2
Step Back Lunge
3 x 10
A3
Air Squat
3 x 15
B1
DB2 Curl Press/Alternating
25, 15, 10
B2
BW Crunch Sitting
25, 15, 10
B3
Low Box SL Squat
25, 15, 10
B4
DB Snatch
25, 15, 10
B5
Hammer Curl
25, 15, 10
B6
DB1 Clean
25, 15, 10
B7
DB1 row / bench 3-point
25, 15, 10
B8
BW Lunge Jump
25, 15, 10
