Pinnacle Performance & Delta Fit

Coach
Dan Bradley

Features
1 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 5-week program
Monday
3 x 12 Upper Body Push

A

T,Y,W & L Shoulder Prep

1 x 0:05

B

Bench Press

3 x MAX @ 70 %

C

Incline DB Bench Press

3 x MAX @ 70 %

D

Shoulder Press

3 x MAX @ 70 %

E

Push-Up

3 x MAX

F

Swiss Ball Crunches

5 x 20

Tuesday
3 x 12 Posterior Chain

A

Romanian Deadlift

1 x 15 @ 44.09 kg

B

Deadlift

3 x MAX @ 70 %

C

Hip Thrust

3 x MAX @ 70 %

D

Romanian Deadlift

3 x MAX @ 70 %

E

Lying Leg Curl

3 x MAX @ 70 %

F

Lying Leg Raise On Bench

5 x 20

Thursday
3 x 12 Lower Body Push

A

Back Squat

1 x 15 @ 44.09 kg

B

Back Squat

3 x MAX @ 70 %

C

Split Squat

3 x 24

D

Double KB Front Squat

3 x 12

E

Calf Raise

3 x 12

F

Ab Wheel

5 x 15

Friday
3 x 12 Upper Body Pull

A

T,Y,W & L Shoulder Prep

1 x 0:05

B

Chin-Up

3 x MAX

C

Seated Row

3 x MAX @ 70 %

D

Lat Pulldown

3 x MAX @ 70 %

E

Incline Reverse Flys

3 x MAX

F

Seated Knee Tuck

5 x 20

Hypertrophy Rep Accumulation 3 x 12