Alexandre Dore
Coach
Alex Dore
need gym equipement, BB, DB, Pulley, Machines
4 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 3-week program
Sunday
GBC 6/12/25 Day 1
A1
Back Squat
4 x 6
A2
Leg Press
4 x 25
A3
Cyclist Squat - DB
4 x 12
B1
Back Extension - Horizontal
4 x 25
B2
Lying Leg Curl
4 x 12
B3
Romanian Deadlift
4 x 6
Monday
GBC 6/12/25 Day 2
A1
Seated Row - Supinated Grip
A2
Lean Away Lat Pull down - Pronated Grip
A3
Chin Up - Neutral Grip
B1
DB fly - flat - Pronated grip
B2
DB press - Flat - Neutral Grip
B3
Incline Bench Press - BB
Wednesday
GBC 6/12/25 Day 1
A1
Leg Press
4 x 25
A2
Cyclist Squat - DB
4 x 12
A3
Back Squat
4 x 6
B1
Back Extension - Horizontal
4 x 25
B2
Lying Leg Curl
4 x 12
B3
Romanian Deadlift
4 x 6
Thursday
GBC 6/12/25 Day 2
A1
Chin Up - Neutral Grip
A2
Seated Row - Supinated Grip
A3
Lean Away Lat Pull down - Pronated Grip
B1
DB fly - flat - Pronated grip
B2
DB press - Flat - Neutral Grip
B3
Incline Bench Press - BB
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