Rhino Strength & Performance
Coach
Ryan Farnham
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
Week 1 day 1
A
Back Squat
4 x 10
B
Walking Lunges
4 x 20
C
Seated Banded Leg Curls
4 x 20
D
Single Leg RDL
4 x 10
E
Side Plank
4 x 0:30
F
Sled Push
4 x 1:00
Monday
Week 1 Day 2
A
Bench Press
4 x 10
B
Incline DB Bench Press
4 x 10
C
DB Lateral Raise
4 x 10
D
Tricep Pushdown
4 x 20
E
Hammer Curl
4 x 20
F
Wide Grip Pulldown
4 x 20
G
DB Shrug
4 x 10
H
Plank
4 x 0:30
I
Assault Bike
9 x 0:20
Wednesday
Week 1 Day 4
A
Trap Bar Deadlift
4 x 10
B
DB Good Morning
4 x 10
C
Flat Back Hyper Extension
4 x 15
D
Single Leg Extension
4 x 20
E
Calf Raise
4 x 20
F
Standing Cable Crunches
4 x 20
G
Forward Sled Drag
5 x 1:00
Thursday
Week 1 Day 5
A
Standing DB Press
4 x 10
B
One-Arm DB Bench Press
4 x 20
C
V Grip Low Row
4 x 20
D
cambered bar bicep curl
4 x 20
E
Bench Dips
4 x 20
F
Banded Tricep Pushdown
2 x 50
G
Strict Lower Hanging Leg Lifts
4 x 10
H
frame carry
5 x 1:00
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