CoreF1tbyJay
1 sessions per week
Must use App app to view and log training
Program Training
A1
Overhead Press
10, 8, 6, 6, 12
A2
Chin ups - Supinated Grip
5 x 8
B1
Flat DB Press - 1 & 1/4 Rep - Neutral
10, 8, 6, 12
B2
Semi-Supinated Low Cable Row
10, 8, 6, 12
C1
Seated Unsupported DB Curls - Neutral Grip
3 x 12
C2
Seated Bent Bar French Press
3 x 15
D
Hanging Leg Raises - to Elbows
3 x MAX
A
Back Squats
10, 8, 6, 6, 12
B1
Rear Foot Elevated Split Squats
10, 8, 6, 12
B2
Nordic Hamstring Curl
4 x 6
C
Barbell Hip Bridges
12, 12, 10, 10
D
Seated Calf Raises
3 x 12
E
Swiss Ball Side Flexions
3 x 10
A1
Flat Bench Press - Short form video
10, 8, 6, 6, 12
A2
Lat Pull Downs- Medium Neutral Grip
12, 10, 8, 8, 15
B1
Seated Arnolds
10, 8, 8, 12
B2
T-Bar Chest Supported Rows - Pronated
10, 8, 8, 12
C1
Incline Side Laying Powell Raise
3 x 10
C2
Dumbbell Wide Upright Rows
3 x 12
D
Single Arm Farmers Carry
3 x 0:40
A
Heels Elevated Cyclist Squats
10, 10, 8, 8, 8
B1
Sumo Deadlift - Barbell
4 x 8
B2
Depth Jumps
4 x 6
C1
Leg Press
3 x 25
C2
Back Extensions
3 x 15
D
Kneeling Cable Crunches - With Audio
3 x MAX
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