Functional AF
4 sessions per week
Must use App app to view and log training
Program Training
A1
Incline DB Press Neutral Grip - FAF
3 x 12
A2
Leg Press - FAF
3 x 12
B1
Seated Cable Row Neutral Grip - FAF
3 x 12
B2
Leg Extension - FAF
3 x 12
C1
DB Shoulder Press Neutral Grip - FAF
3 x 12
C2
Standing Calf Raise (Machine) - FAF
3 x 12
D1
Lying DB Tricep Extension - FAF
3 x 12
D2
Seated DB Hammer Curl Seated - FAF
3 x 12
E
Hollow Body Hold - FAF
3 x 45
A1
Lat Pulldown Pronated Grip - FAF
3 x 12
A2
DB Goblet Squat - FAF
3 x 12
B1
DB Bench Press Neutral Grip - FAF
3 x 12
B2
DB Romanian Deadlift - FAF
3 x 12
C1
DB Chest Supported Rear Delt Flye - FAF
3 x 12
C2
Seated Calf Raise - FAF
3 x 12
D1
Incline DB Bicep Curl - FAF
3 x 12
D2
Standing Rope Tricep Extension - FAF
3 x 12
E
Lying Leg Raise - FAF
3 x 15
A1
Incline DB Press Neutral Grip - FAF
3 x 12
A2
Leg Press - FAF
3 x 12
B1
Seated Cable Row Neutral Grip - FAF
3 x 12
B2
Leg Extension - FAF
3 x 12
C1
DB Shoulder Press Neutral Grip - FAF
3 x 12
C2
Standing Calf Raise (Machine) - FAF
3 x 12
D1
Lying DB Tricep Extension - FAF
3 x 12
D2
Seated DB Hammer Curl Seated - FAF
3 x 12
E
Hollow Body Hold - FAF
3 x 45
A1
Lat Pulldown Pronated Grip - FAF
3 x 12
A2
DB Goblet Squat - FAF
3 x 12
B1
DB Bench Press Neutral Grip - FAF
3 x 12
B2
DB Romanian Deadlift - FAF
3 x 12
C1
DB Chest Supported Rear Delt Flye - FAF
3 x 12
C2
Seated Calf Raise - FAF
3 x 12
D1
Incline DB Bicep Curl - FAF
3 x 12
D2
Standing Rope Tricep Extension - FAF
3 x 12
E
Lying Leg Raise - FAF
3 x 15
