Coach Squid
Features
4 sessions per week
Must use App app to view and log training
Program Training
A
DB Bench Press
15, 12, 10, MAX, MAX @ 60, 70, 80, 90, 90 %
B
Shoulder Press
12, 10, 8, 6, 6 @ 60, 70, 80, 90, 90 %
C
Dip
3 x MAX
D
1-Arm DB Row
12, 10, 8 @ 70, 80, 90 %
E
Lat Pulldown
15, 12, MAX, MAX @ 70, 80, 90, 90 %
F
DB Reverse Fly
2 x 15 @ 70 %
G
Band Face Pull
2 x 15 @ 70 %
H
EZ Bar Curl
2 x 15 @ 70 %
A
Barbell Back Squat
10, 8, 6, 6, 6 @ 70, 80, 90, 90, 90 %
B
Bulgarian Split Squat
10, 10, 8, 8 @ 70, 70, 80, 80 %
C
Seated Single Leg Press
3 x 12 @ 70 %
D
Leg Extension
2 x 15 @ 70 %
E
Prone Machine Hamstring Curl
2 x 15 @ 75 %
F
DB Romanian Deadlift
12, 12, 10, 10 @ 70, 70, 80, 80 %
G1
Calf Raise
2 x 15 @ 70 %
G2
Katana Tricep Extension
2 x 15 @ 70 %
H1
Russian Twist
2 x 12
H2
BOSU Plank
2 x 1:00
A
Incline Bench Press
12, 10, 8, MAX, MAX @ 60, 70, 80, 90, 90 %
B
Weighted Chin Ups
3 x MAX @ 11.02, 22.05, 33.07 kg
C
Pendlay Row
3 x 10 @ 75 %
D
DB Arnold Press
12, 12, 10, 10 @ 70, 75, 80, 80 %
E
DB Lateral Raise
3 x 15 @ 65 %
F
Cable Flys
2 x 15 @ 60 %
G
DB Bicep Curls
2 x 15 @ 60 %
A
Romanian Deadlift (RDL)
12, 12, 10, 8, 8 @ 60, 70, 80, 90, 90 %
B
Front Squat
3 x 10 @ 75 %
C
Glute-Ham Raise
4 x 12
D
DB Reverse Lunge (Front Foot Elevated)
3 x 10 @ 70 %
E
Seated Hamstring Curl
2 x 15
F
Smith Machine JM Press
2 x 15 @ 132.28 kg
G
Paloff Press
2 x 12
H
Incline Bench Reverse Crunch
2 x 10
