The S&C Guy
Personal Training, Women's Training, Strength & Conditioning, Power Sports
Coach
Simone Farina
Balanced strength based program, with 3 workouts per week, including a circuit cardio day. Ideal for people that wants to keep fit, or as a really basic Strength&Conditioning program.
Features3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Gym Membership
Sample Week
Week 1 of 6-week program
Monday
Week 1 Day 2
A1
Front Squat
5 x 5
A2
Lying Leg Curl
3 x 8
B1
Pull ups Assisted
5 x 5
B2
Half kneeling SA Shoulder press
3 x 8
C1
Walking Lunges
3 x 16
C2
Physioball Leg Curl
3 x 10
C3
Rear delt fly chest supported
3 x 10
Wednesday
Week 1 Day 4
A1
Sumo Deadlift
5 x 5
A2
Sissy Squat with band
3 x 8
B1
Bench Press
5 x 5
B2
1-Arm DB Row
3 x 8
C1
Horizontal Back Extension
3 x 10
C2
SA cable chest press
3 x 8
C3
KB swings
3 x 15
Friday
Circuit Day-Conditioning
Circuit
A
4 Rounds - 40 seconds work/20 seconds rest. Rest 2 minutes in between rounds - DB Thruster 7kg - Hand Release push-ups - Pick up Deadball - Bicycle crunches - Plank on a stability ball
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