Ally Cooper Training
Coach
Ally Cooper
Features
4 sessions per week
Must use App app to view and log training
Program Training
4 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1
A
Heroic Warm-up
1 x 5:00
B
DB Bench Press
8, 6, 4
C
1-Arm DB Row
3 x 8
D
Seated Military Press
3 x 5
E
Dead Hang
3 x 45
F
Battle Rope Alternating Waves
8 x 30
Monday
Week 1 Day 2
A
Heroic Warm-up
1 x 5:00
B
DB Shoulder Press
8, 6, 4
C
Rear Delt Flyes
3 x 8
D
Push-Up
3 x 15
E
Paloff Press
3 x 12
F
Battle Rope Alternating Waves
8 x 30
Wednesday
Week 1 Day 4
A
Heroic Warm-up
1 x 5:00
B
Bench Press
3 x 6
C
Bent Over Row
3 x 8
D
DB Bicep Curls
3 x 15
E
Bench Dips
3 x 15
F
Battle Rope Alternating Waves
8 x 30
Thursday
Week 1 Day 5
A
Heroic Warm-up
1 x 5:00
B
Inverted Row
3 x 15
C
Plank
3 x 1:00
D
DB Lateral Raise
3 x 12
E
DB Military Press
8, 6, 4
F
Battle Rope Alternating Waves
8 x 30
