Coach Squid
Features
1 sessions per week
Must use App app to view and log training
Program Training
A
Hack Squat
12, 10, 8, 8 @ 60, 70, 75, 75 %
B
Bulgarian Split Squat
10, 10, 8, 8 @ 70, 70, 75, 75 %
C
Leg Extension
3 x 12 @ 65 %
D
Lying Leg Curl
3 x 12 @ 65 %
E
DB Romanian Deadlift
10, 10, 8, 8 @ 70, 70, 75, 75 %
F
Calf Raise Series
3 x 7
A
DB Bench Press
10, 10, 8, 8 @ 65, 65, 70, 70 %
B
Seated Row
12, 12, 10, 10 @ 60, 60, 70, 70 %
C
DB Arnold Press
3 x 12 @ 65 %
D
Chin Up with Band
3 x MAX
E
Plate Front Raise
3 x 10 @ 60 %
F
Straight Arm Pulldown
3 x 10 @ 60 %
A
Romanian Deadlift (RDL)
12, 12, 10, 10 @ 60, 60, 65, 65 %
B
Hip Thrust
10, 8, 6, 6 @ 60, 65, 70, 70 %
C
Seated Single Leg Press
3 x 10
D
DB Lunges
3 x 20 @ 60 %
E
Glute-Ham Raise
2 x 12
F
Seated Hamstring Curl
2 x 12 @ 60 %
A
Seated DB Shoulder Press
12, 12, 10, 10 @ 60, 60, 65, 65 %
B
DB Lateral Raise
4 x 12 @ 60 %
C
DB Reverse Fly
3 x 12 @ 60 %
D
Cable Upright Row
2 x 12 @ 60 %
E
DB Bicep Curls
3 x 12 @ 60 %
F
Skull Crushers
3 x 12 @ 60 %
G
Rope Curl
3 x 10 @ 60 %
H
Tricep Pushdown
3 x 10 @ 60 %
