Foundation Fitness NY
Coach
Gary Dangelo
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 12-week program
Sunday
LOWER BODY DAY 1 (Quad/Glute Focus)
A1
DB Front Squat
3 x 12
A2
Hip Thruster
3 x 12
A3
Leg Press Calf Raise
3 x 20
B1
Leg Extension
3 x 15
B2
Bulgarian Split Squat
3 x 24
C1
Machine Thigh Abductor
3 x 15
C2
Pec Deck Chest Fly
Tuesday
UPPER BODY DAY 1 - Push Emphasis
A1
Chest Press
3 x 12
A2
Shoulder Press
3 x 12
A3
DB Lateral Raise
3 x 15
B1
Tricep Rope Pulldowns
3 x 12
B2
DB Bicep Curls
3 x 12
C1
Preacher Curl
3 x 10
C2
Single-arm Cable Tricep Extension
3 x 24
Thursday
LOWER BODY DAY 2 - Hamstring/Glute Emphasis
A1
Hack Squat
3 x 12
A2
Back Extension
3 x 15
A3
Leg Press Calf Raise
3 x 20
B1
Lying Leg Curl
3 x 12
B2
Seated Leg Curl
3 x 12
C1
Machine Thigh Abductor
3 x 15
C2
Leg Extension
Friday
UPPER BODY DAY 2 - Pull Emphasis
A1
Machine Assisted Pull-Up
3 x 10
A2
Seated V-Bar Cable Row
3 x 10
A3
Lat Pulldown
3 x 10
B1
Chest Press
3 x 12
B2
DB Bicep Curls
3 x 10
C1
Single-arm Cable Tricep Extension
3 x 15
C2
DB Lateral Raise
3 x 15
