The Bod Transformation Center
Bodybuilding, Weightlifting, Custom Programming, Personal Training5 sessions per week
Must use App app to view and log training
Program Training
A
Leg Extension
15, 15, 6, 5, 4, 3 @ 6, 6, 6, 7, 8, 9
B
Goblet DB Platform Slide
10, 8, 8, 6 @ 5, 6, 6, 7
C
Leg Press
10, 10, 8, 8 @ 7, 8, 9, 9
D
Split Squat
12, 10, 10 @ 8, 9, 10
E
Leg Extension
15, 12, 10 @ 7, 8, 8
F
Lying Leg Curl
15, 12, 10 @ 6, 7, 8
A
Pec Fly
15, 15, 6, 5, 4, 3 @ 6, 6, 7, 7, 8, 9
B
Barbell Bench Press
8, 6, 6, 6 @ 6, 7, 8, 9
C
30 Degree Incline DB Bench Press
10, 8, 8, 6 @ 6, 7, 8, 10
D
John Meadows Cable Fly Press
15, 12, 10, 10 @ 7, 8, 8, 9
E
Tricep Pushdown
12, 10, 8 @ 7, 7, 8
F
Bench Dips
15, 12, 10 @ 7, 8, 8
A
Half Kneeling Single Arm Pulldown
15, 15, 6, 5, 4, 3 @ 5, 6, 6, 7, 8, 8
B
Lat Pulldown
12, 12, 10, 10 @ 6, 7, 7, 8
C
Single Arm DB Row
10, 8, 6, 6 @ 6, 7, 8, 9
D
DY Row
12, 10, 8 @ 7, 8, 8
E
Seated Cable Row
10, 10, 8 @ 7, 8, 9 lb
F
Inverted Row
2 x 15 @ 7, 8
A
Machine Shoulder Press
15, 15, 6, 5, 4, 3 @ 6, 6, 6, 7, 8, 9
B
DB Shoulder Press Seated
10, 8, 6, 6 @ 7, 8, 9, 10
C1
DB Lateral Raise
12, 10, 10, 8 @ 6, 7, 8, 8
C2
Front Plate Raise
15, 12, 12, 10 @ 6, 7, 7, 8
D1
Barbell Upright Row
10, 10, 8, 8
D2
Face Pulls
15, 15, 12, 12 @ 6, 6, 7, 8
E
Leaning Cable Lateral Raise
15, 12, 12, 10 @ 7, 7, 8, 9
