Shen Strength Systems
General Fitness, Bodybuilding
Coach
Jonah Corrall
Features
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 8-week program
Sunday
FBB- Full
A1
Single KB Clean and Push Press
4 x 10
A2
DB Step Up
4 x 10
A3
KB Gorilla row
4 x 10
A4
Suitcase Carry
4 x 60
B
Treadmill Work
1 x 15:00
Monday
FBB-Push 1
A
Back Squat
4 x 15
B
Overhead Press
4 x 15
C
DB Reverse Lunge
3 x 20
D
DB Bench Press
3 x 15
E
Treadmill Work
1 x 15:00
Tuesday
FBB- Pull 1
A
RDL
4 x 15
B
Pendlay Row
4 x 15
C
Glute-Ham Raise
3 x 10
D
Pull-Up
3 x 10
E
Treadmill Work
1 x 15:00
Wednesday
FBB- Push 2
A
Push-Up
4 x 15
B
Sled Push
4 x 60
C
DB Shoulder Press
3 x 15
D
Leg Extension
3 x 15
E
Treadmill Work
1 x 15:00
Thursday
FBB- Pull 2
A
Trap Bar Deadlifts
3 x 12
B
Bent Over DB Row
4 x 15
C
Lying Leg Curl
4 x 15
D
Lat Pulldown
4 x 15
E
Treadmill Work
1 x 15:00
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