Fortified Body Gym
Features
1 sessions per week
Must use App app to view and log training
Program Training
A
Hamstring Stretch with Band
3 x 1:00
B
Deadlift
8 x 5 @ 65 %
C1
Barbell Hip Thrust
3 x 12
C2
Lying Leg Curl
3 x 12
D1
Crunches
3 x 15
D2
Plank
3 x 0:45
D3
Lying Leg Raise On Bench
3 x 10
A
Shoulder Pre-Hab
3 x 10
B
Bench Press
8 x 5 @ 65 %
C1
1-Arm DB Row
3 x 12
C2
Push-Up
3 x 12
D1
DB Reverse Fly
3 x 12
D2
Tricep Pulldown
3 x 12
E
Ab Wheel
5 x 15
A
Miniband Reverse Steps
3 x 20
B
Back Squat
8 x 5 @ 65 %
C
Bulgarian Split Squat
3 x 24
D
Standing Calf Raises
3 x 20
E1
Lying Leg Raise On Bench
3 x 15
E2
Sit-up
3 x 15
E3
Russian Twist
3 x 15
Pre Hab
A
B
Deadlift
5 x 8 @ 65 %
C
Bench Press
5 x 8 @ 65 %
D1
Lat Pulldown
3 x 12
D2
Pull Through
3 x 24
D3
DB Reverse Fly
3 x 12
E
Seated Knee Tuck
5 x 20
A
Face pull with external rotation
3 x 15
B
Shoulder Press
5 x 8 @ 65 %
C
DB Lateral Raise
3 x 12
D1
Barbell Bicep Curl
3 x 12
D2
Tricep Pushdown
3 x 12
E
Hanging Knee Raise
5 x 20
