Fortified Body Gym
Features
1 sessions per week
Must use App app to view and log training
Program Training
A1
Banded Shoulder Dislocations
2 x 10
A2
Deep Squat Stretch
2 x 1:00
B
Back Squat
4, 4, 4, 12, 12, 12 @ 75, 75, 75, 50, 50, 50 %
C
Bench Press
4, 4, 4, 12, 12, 12 @ 75, 75, 75, 50, 50, 50 %
D1
Russian Twist
2 x 0:30
D2
Lying Leg Raise On Bench
2 x MAX
D3
Sit-up
2 x MAX
A1
Banded Straight Arm Pulldown
2 x 10
A2
Romanian Deadlift
2 x 10
B
Deadlift
4, 4, 4, 12, 12, 12 @ 75, 75, 75, 50, 50, 50 %
C
V Grip Landmine Row
4, 4, 4, 12, 12, 12 @ 75, 75, 75, 50, 50, 50 %
D1
Hollow Hold
2 x 0:30
D2
Ab Wheel
2 x MAX
D3
Seated Knee Tuck
2 x MAX
A1
Pole Shoulder external rotation stretch
2 x 10
A2
Loaded Squat Stretch
2 x 1:00
B
Front Squat
4, 4, 4, 12, 12, 12 @ 75, 75, 75, 50, 50, 50 %
C
Incline Bench Press
4, 4, 4, 12, 12, 12 @ 75, 75, 75, 50, 50, 50 %
D1
Plank
2 x 1:00
D2
Crunch Into Sit Up
2 x MAX
D3
Cable Crunch
2 x MAX
A
YTW
3 x 10
B1
DB Lateral Raise
3 x 10
B2
Barbell Bicep Curl
3 x 10
C1
Barbell Upright Row
3 x 10
C2
DB Front Raise
3 x 20
D1
DB Reverse Fly
3 x 10
D2
Tricep Pushdown
3 x 10
