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
6 x 5 @ 70 %
C1
Single Leg Hip Thrust
3 x 12
C2
Lying Leg Curl
3 x 12
D1
Seated Knee Tuck
3 x 15
D2
Ab Wheel
3 x 10
A
Shoulder Pre-Hab
3 x 10
B
Bench Press
6 x 5 @ 70 %
C1
Bent Over Row
3 x 12
C2
Push-Up
3 x 12
D1
Seated Row
3 x 12
D2
Skull Crushers
3 x 12
E
Lying Leg Raise On Bench
5 x 20
A
Miniband Reverse Steps
3 x 20
B
Back Squat
6 x 5 @ 70 %
C1
Double KB Front Squat
3 x 12
C2
Standing Calf Raises
3 x 20
D1
Lying Leg Raise On Bench
3 x 15
D2
Sit-up
3 x 15
D3
Russian Twist
3 x 15
Pre Hab
A
B
Deadlift
5 x 8 @ 70 %
C
Bench Press
5 x 8 @ 70 %
D1
Lat Pulldown
3 x 12
D2
Romanian Deadlift
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 @ 70 %
C
Chin-Up
5 x 8
D
DB Lateral Raise
3 x 12
E1
Barbell Bicep Curl
3 x 12
E2
Tricep Pushdown
3 x 12
F
Hanging Knee Raise
5 x 20
