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
4 x 10 Upper Body 1
A1
Foam Roll
1 x 0:05
A2
Crab Walk
B1
Bench Press
4 x 10
B2
Seated Row
4 x 10
C1
Incline DB Bench Press
4 x 10
C2
Incline Reverse Flys
4 x 10
D
DB Lateral Raise
2, 4, 6, 8, 10
E
DB Lateral Raise
10, 8, 6, 4, 2
F
Swiss Ball Crunches
5 x 20
Wednesday
3 x 10 Lower Body Day 2
A1
Foam Roll
1 x 0:05
A2
Crab Walk
B
Back Squat
4 x 10
C
Elevated Deadlift
4 x 10
D1
DB Reverse Lunge
3 x 20
D2
DB RDL
3 x 10
E
Goblet Squat
2, 4, 6, 8, 10
F
Goblet Squat
10, 8, 6, 4, 2
G
Ab Wheel
4 x 10
Friday
3 x 10 Upper Body Day 2
A1
Foam Roll
1 x 22:20
A2
Crab Walk
3 x 20
B1
30 Degree Incline DB Bench Press
4 x 10
B2
Chin-Up
4 x 10
C1
Supinated Grip Lat Pulll Down
4 x 10
C2
Push-Up
4 x 10
D
Tricep Pushdown
2, 4, 6, 8, 10
E
Tricep Pushdown
10, 8, 6, 4, 2
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