Fortified Body Gym
1 sessions per week
Must use App app to view and log training
Program Training
A1
Foam Roll
1 x 0:05
A2
Crab Walk
B1
Bench Press
3 x 12
B2
Seated Row
3 x 12
C1
Incline DB Bench Press
3 x 12
C2
Incline Reverse Flys
3 x 12
D
DB Lateral Raise
2, 4, 6, 8, 10
E
DB Lateral Raise
10, 8, 6, 4, 2
F
Swiss Ball Crunches
5 x 20
A1
Foam Roll
1 x 14:00
A2
Worlds Greatest
3 x 20
A3
Stationary Lateral Skater Steps With Bands
2 x 20
B1
Back Squat
3 x 12
B2
Lying Leg Curl
3 x 12
C
Hack Squat
3 x 12
D
Leg Extension
2, 4, 6, 8, 10
E
Leg Extension
10, 8, 6, 4, 2
F1
Plank
3 x 0:40
F2
Strict Lower Hanging Leg Lifts
4 x 10
A1
Foam Roll
1 x 22:20
A2
Crab Walk
3 x 20
B1
30 Degree Incline DB Bench Press
3 x 12
B2
Chin-Up
3 x 12
C1
Supinated Grip Lat Pulll Down
3 x 12
C2
Push-Up
3 x 12
D
Tricep Pushdown
2, 4, 6, 8, 10
E
Tricep Pushdown
10, 8, 6, 4, 2
A1
Foam Roll
1 x 0:05
A2
Crab Walk
B
Elevated Deadlift
3 x 12
C
Calf Raise
3 x 12
D1
DB Reverse Lunge
3 x 24
D2
Romanian Deadlift
3 x 12
E
Goblet Squat
2, 4, 6, 8, 10
F
Goblet Squat
10, 8, 6, 4, 2
G
Ab Wheel
4 x 10
A1
Foam Roll
1 x 0:05
A2
Crab Walk
B1
Barbell Bicep Curl
3 x 12
B2
Skull Crushers
3 x 12
C1
Seated DB Lateral Raise
3 x 12
C2
Barbell Upright Row
3 x 12
D1
Preacher Curls
3 x 12
D2
Alternating DB Hammer Curl
3 x 12
E
Strict Lower Hanging Leg Lifts
3 x 15
