Coach Squid
Coach
Liam Cordell
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Sunday
Upper 1
A
Bench Press
12, 10, 8, 8
B
Seated DB Shoulder Press
3 x 10
C
Pull-Up
3 x 8
D
Single Arm DB Row
3 x 8
E
Push-Up
3 x MAX
F
DB Bicep Curls
3 x 12
G
Tricep Pushdown
3 x 12
Tuesday
Lower
A1
BB Box Squat
3 x 8
A2
Copenhagen Isometric
3 x 2 @ 0:20
B
RDL
3 x 10
C
Single Leg Hip Thrust
3 x 12
D
SL Calf Raise
3 x 8
E1
V-Ups
3 x 8
E2
Plank
3 x 0:45
F1
Russian Twist
3 x 20
F2
OH Situp
3 x 10
Thursday
Upper 2
A
Incline Bench Press
3 x 12
B
Chest-Supported DB Row
3 x 12
C
Half-Kneeling DB Shoulder Press
3 x 10
D
Bent Over Row
3 x 8
E
DB Chest Fly
3 x 12
F
DB Lateral Raise
3 x 12
G
EZ Bar Curl
3 x 12
H
DB Skull Crusher
3 x 12
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