Primetime Training
1 sessions per week
Must use App app to view and log training
Program Training
A
Walk
1 x 10:00
B1
smith machine Glute Bridges
3 x 12 @ 5
B2
Romanian Deadlift (RDL)
3 x 12 @ 5
C1
smith machine Glute Bridges
3 x 5 @ 8
C2
Goblet Squat Heel Elevated
3 x 10 @ 8
D1
Romanian Deadlift
8, 8, 8, 10 @ 7, 7, 7, 6
D2
Copenhagen
3 x 25
E1
Back Extension
3 x 10
E2
BW Sissy Sqauts
3 x 12 @ 15
F
Hamstring Curl Machine
3 x 12 @ 8
G
Core of your choice
4 x 30
H
I
A1
Rear Delt Fly
3 x 12 @ 6
A2
DB Pullover
3 x 12 @ 6
B1
Incline DB Bench Press
3 x 8 @ 8
B2
Lat Pulldown
12, 12, 10, 10 @ 7, 7, 8, 8
C1
SA DB ROW
3 x 10 @ 7
C2
Hammer Curl
3 x 12 @ 7
D
DB Shoulder Press
3 x 8 @ 8 lb
E
Close Grip Lat-Pulldowns
2 x 15
F1
Barbell Bicep Curl
3 x 15
F2
BW Side Plank
3 x 30
G
Decline Sit Ups
3 x 20
A
Walk
1 x 5:00
B1
Hip Adduction machine
3 x 12
B2
Quad Extensions
3 x 10
C
D
Barbell Lunge
4 x 8 @ 8
E1
Kickstand RDL
3 x 8 @ 8
E2
Leg Press
3 x 10 @ 8
F
Hip Thrust
3 x 8 @ 8
G
Qaud Extensions
3 x 12 @ 8
H
Glute Bridge
5 x 10
I1
Air Squat
4 x 30
I2
Reverse Plank
3 x 10
