The Forge
Bodybuilding, Strength & Conditioning6 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
6 x 7
B
Incline Rear Delt Fly
15, 15, 12
C
Incline Lateral Raise
15, 15, 10
D
Dip
12, 12, 10
A
Leg Extension
15, 15, 15, 50
B
Hack Squat
10, 10, 10, 20
C
DB Romanian Deadlift
10, 10, 8
D
Leg Press Calf Raise
12, 12, 10
E
DB Walking Lunge
2 x 50
A
Seated Cable Row
15, 15, 10
B
Pull-Up
12, 12, 8
C
Straight Arm Pulldown
15, 15, 10
D
Cable Scalp Curl
15, 15, 10
E
Seated Incline DB Curls
12, 12, 8
A
Seated Cable Chest Press
10, 10, 8
B
Incline Bench Press
8, 8, 8, 6, 8, 10
C
DB Shoulder Press
12, 12, 10
D
Tricep Pushdown
15, 15, 12
E
Overhead Cable Tricep Extension
15, 15, 12
A
Back Squat
6 x 7
B
Seated Leg Curl
15, 15, 12
C
Leg Press
10, 10, 10, 20
D
Seated Calf Raise
10, 10, 20
E
Backward Sled Walk
3 x 25
A
Lat Pulldown
12, 12, 8
B
Incline DB Row
10, 10, 8, 10
C
Seal Row
8, 8, 6, 8, 10
D
Preacher Curl
15, 15, 12
E
Hammer Curl
10, 10, 8
