Alexandre Dore

Coach
Alex Dore

Gym equipment

BB, Db, machines

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 3-week program
Sunday
GBC Day 1 

A1

Back Squat - Heels Elevated

4 x 12

A2

Lean Away Lat Pulldown - Neutral grip

4 x 12

B1

Seated DB Shoulder Press - Neutral Grip

4 x 12

B2

Snatch Grip Deadlift

4 x 12

C1

Facepull - Seated - Pronated Grip

3 x 15

C2

Leg Press

3 x 15

Monday
GBC Day 2

A1

DB press - Falt - Neutral Grip

4 x 12

A2

Rack Pulls

4 x 12

B1

Single Arm DB Row

4 x 12

B2

DB Step Ups

4 x 12

C1

Decline DB Bench Press - Neutral grip

3 x 12

C2

Lying Leg Curl

3 x 10

Wednesday
GBC Day 3

A1

Front Foot Elevated Split Squat

4 x 12

A2

Single Arm Lat Pull Down

4 x 12

B1

Incline DB Press - Neutral Grip

4 x 12

B2

45 Back Extension

4 x 12

C1

Prone DB row Elbow Out

3 x 15

C2

Hack Squat - BB

3 x 15

Thursday
GBC Day 4

A1

Overhead Press - BB

4 x 12

A2

Trap Bar Deadlift

4 x 12

B1

Bent Over Row

4 x 12

B2

Lunges - Forward

4 x 12

C1

Triceps Extension - Flat - EZ bar

3 x 15

C2

Back Extension - Horizontal

3 x 15

Coach
coach-avatar Alex Dore