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. 

Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Gym Membership 
sample week banner image
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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

Agonist/Antagonist Extensive