Coach Squid
Features
1 sessions per week
Must use App app to view and log training
Program Training
A1
Incline DB Bench Press
3 x 12 @ 60 %
A2
DB Fly
3 x 12 @ 60 %
B
Seated Chest Press
3 x 12 @ 70 %
C1
DB Arnold Press
3 x 8 @ 60 %
C2
DB Lateral Raise
3 x 10 @ 60 %
D
Tricep Pushdown
3 x 12 @ 70 %
E
DB Overhead Tricep Extension
3 x 10 @ 70 %
A
Chin-Up
3 x MAX
B
Lat Pulldown
3 x 12 @ 70 %
C
Seated Cable Row
3 x 12 @ 70 %
D1
Incline DB Row
3 x 12 @ 60 %
D2
Reverse Flys
3 x 12 @ 60 %
E
DB Bicep Curls
3 x 12 @ 132.28 kg
F
Rope Curl
3 x 12 @ 70 %
A
Leg Extension
3 x 15 @ 70 %
B
Hack Squat
3 x 12 @ 60 %
C
Leg Press
3 x 12 @ 70 %
D
Lying Leg Curl
3 x 15 @ 70 %
E
Romanian Deadlift
3 x 12 @ 60 %
F
Calf Raise
3 x 15 @ 70 %
G
Hanging Knee Raise
3 x 10
A
DB Bench Press
20, 15, 10, 10 @ 50, 60, 70, 70 %
B
Lat Pulldown
20, 15, 10, 10 @ 50, 60, 75, 75 %
C
Cable Chest Press
12, 12, 10, 10 @ 70, 70, 80, 80 %
D
Barbell Row
15, 12, 10, 10 @ 50, 55, 60, 60 %
E
Dip
4 x 12
F
Cable Y-Raise
15, 12, 12, 12 @ 50, 60, 60, 60 %
A
Shoulder Press
15, 12, 10, 10 @ 50, 60, 70, 70 %
B
DB Lateral Raise
15, 12, 10, 10 @ 50, 60, 70, 70 %
C
Preacher Curls
12, 12, 10, 10 @ 70, 70, 80, 80 %
D1
Seated Curls
3 x MAX @ 22.05 kg
D2
Seated Hammer Curls
3 x MAX @ 22.05 kg
E
EZ Bar Lying Tricep Extension
12, 12, 10, 10 @ 60, 60, 70, 70 %
F
Tricep Rope Pulldowns
4 x 12 @ 80 %
