Fortified Body Gym
Coach
Dan Bradley
Features
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Monday
3 x 12 Upper Push Day
A
Banded Shoulder Dislocations
B1
Bench Press
3 x 12
B2
Rest
3 x 1:30
C1
Machine Shoulder press
3 x 12
C2
Rest
3 x 1:30
D1
Push-Up
3 x 12
D2
Rest
3 x 1:30
E1
Tricep Pushdown
3 x 12
E2
Rest
3 x 1:30
F
Swiss Ball Crunches
5 x 20
Wednesday
3 x 12 Upper Body Pull Day
A
Band Pull-Apart
3 x 20
B1
Lat Pulldown
3 x 12
B2
Rest
3 x 1:30
C1
Seated Row
3 x 12
C2
Rest
3 x 1:30
D1
Reverse Flys
3 x 12
D2
Rest
3 x 1:30
E1
DB Bicep Curls
3 x 12
E2
Rest
3 x 1:30
F1
Ab Wheel
3 x 10
F2
Rest
1 x 1:00
Friday
3 x 12 Lower Body Day
A1
Foam Roll
1 x 5:00
A2
Squat Stretch
3 x 2:00
B1
Goblet Squat
3 x 12
B2
Rest
3 x 1:30
C1
Deadlift
3 x 12
C2
Rest
3 x 1:30
D1
Leg Press
3 x 24
D2
Rest
3 x 1:30
E1
Leg Extension
3 x 12
E2
Rest
3 x 1:30
F
Russian Twist
5 x 20
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