Fortified Body Gym
Powerlifting1 sessions per week
Must use App app to view and log training
Program Training
A1
Spiderman Stretch + Rotation + Hamstring
2 x 10
A2
Squat Stretch
2 x 0:30
B
Back Squat
2, 3, 4, 5, 6 @ 80 %
C
Seated DB Shoulder Press
3 x 10
D1
Reverse Lunges
3 x 20
D2
DB pullover
3 x 10
E
Leg Extension
5 x 10
F
Ab Wheel
3 x 10
A
YTW
3 x 10
B
Weighted Chin Ups
2, 3, 4, 5, 6 @ 80 %
C
Deficit Deadlift
3 x 10
D1
DB Reverse Fly
3 x 10
D2
Hip Thrust
3 x 10
E
Calf Raise
5 x 10
F
Russian Twist
3 x 10
A
YTW
3 x 10
B
Bench Press
2, 3, 4, 5, 6 @ 80 %
C
Front Rack Cyclist Squat
3 x 10
D
Incline DB Bench Press
3 x 10
E
Leg Press
3 x 10
F
Skull Crushers
5 x 10
G
Hanging Leg Raise
3 x 10
A1
Banded Good Morning
2 x 10
A2
Banded Shoulder Circles (Helicopters)
1 x 20
B
Deadlift
2, 3, 4, 5, 6 @ 80 %
C
Chin-Up
3 x 10
D1
Good Morning
3 x 10
D2
Close Grip Seated Cable Row
3 x 10
E
Lying Leg Curl
5 x 10
F
Sit-up
3 x 20
