Coach Squid
Features
5 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
5 x 5 @ 80 %
B
Romanian Deadlift (RDL)
4 x 6 @ 80 %
C
DB Lunges
3 x 8 @ 33.07 kg
D
Leg Extension
3 x 12 @ 70 %
E
Lying Leg Curl
3 x 12 @ 70 %
F1
Hanging Leg Raise
2 x MAX
F2
GHD Sit-Up
2 x MAX
F3
Russian Twist
2 x 0:30
F4
Rowing
2 x 500
A
Incline DB Bench Press
12, 10, 8, 8, 8 @ 50, 60, 70, 70, 70 %
B
Shoulder Press
10, 8, 6, 6, 6 @ 50, 60, 70, 70, 70 %
C
Seated Chest Press
3 x 12 @ 70 %
D
DB Lateral Raise
12, 10, 10 @ 50, 70, 70 %
E
DB Fly
3 x 12 @ 70 %
F
EZ Bar Lying Tricep Extension
3 x 10 @ 70 %
G
Run
1 x 2000
A
Weighted Strict Pullup
4 x MAX
B
Supinated Grip Barbell Row
12, 10, 8, 8, 8 @ 50, 60, 75, 75, 75 %
C
Chest-Supported DB Row
3 x 12 @ 70 %
D
Straight Arm Pulldown
3 x 12 @ 70 %
E
DB Bicep Curls
3 x 12 @ 70 %
A
Hack Squat
12, 10, 8, 8 @ 60, 70, 80, 80 %
B
Bulgarian Split Squat
10, 10, 8, 8 @ 70, 70, 80, 80 %
C
Leg Extension
3 x 12 @ 80 %
D
Lying Leg Curl
3 x 12 @ 80 %
E
DB Romanian Deadlift
8, 8, 6, 6 @ 70, 70, 80, 80 %
F
Calf Raise Series
3 x 7
G
Biking
1 x 20:00
A
Seated DB Shoulder Press
10, 8, 6, 6 @ 60, 70, 80, 80 %
B
Barbell Bench Press
8, 8, 6, 6 @ 70, 70, 80, 80 %
C
Lat Pulldown
12, 10, 8, 8 @ 60, 70, 80, 80 %
D
Seated Row
12, 10, 8, 8 @ 60, 70, 80, 80 %
E
Cable Flys
3 x 12 @ 60 %
F
Cable Lat Raise
3 x 12 @ 132.28 kg
G
Rear Delt Flyes
3 x 12 @ 60 %
H
Rowing
1 x 2000
