Fortified Body Gym
1 sessions per week
Must use App app to view and log training
Program Training
A
Deadlift
6, 5, 4, 3, 2 @ 67.5, 72.5, 77.5, 82.5, 87.5 %
B
Weighted Chin Ups
6, 5, 4, 3, 2 @ 67.5, 72.5, 77.5, 82.5, 87.5 %
C1
Lying Leg Curl
4 x 12
C2
V bar Lat-pulldown
4 x 12
D
Hanging Knee Raise
4 x 15
A
Bench Press
6, 5, 4, 3, 2 @ 67.5, 72.5, 77.5, 82.5, 87.5 %
B
Strict Press
6, 5, 4, 3, 2 @ 67.5, 72.5, 77.5, 82.5, 87.5 %
C1
Incline DB Bench Press
4 x 12
C2
Tricep Pushdown
4 x 12
D
Crunches
4 x 20
A
Back Squat
6, 5, 4, 3, 2 @ 67.5, 72.5, 77.5, 82.5, 87.5 %
B
Goblet Squat
4 x 12
C
Leg Extension
4 x 12
D
Ab Wheel
4 x 10
A
Floor Press
5 x 5 @ 65, 67.2, 70, 72.5, 75 %
B
DB Fly
4 x 12
C
Skull Crushers
4 x 12
D
Plank
4 x 1:00
A
Deficit Deadlift
5 x 5 @ 65, 67.2, 70, 72.5, 75 %
B1
Barbell Upright Row
4 x 12
B2
DB Reverse Fly
4 x 12
C
T-Bar Row
4 x 12
D
Barbell Bicep Curl
4 x 12
E
Swiss Ball Crunches
4 x 25
