Forge Fitness
1 sessions per week
Must use App app to view and log training
Program Training
A
Warm-Up
1 x 5:00
B
Push-Up
5 x 10
C
Bench Press
4 x 6
D
Overhead Press
3 x 8
E
Cable Fly
3 x 12
F1
Tricep Pushdown
3 x 12
F2
DB Lateral Raise
3 x 15
G
Push-Up
1 x 25
A
Warm-Up
1 x 5:00
B1
Jump Rope
3 x 30
B2
Box Jump
4 x 6
C
Back Squat
3 x 8
D
RDL
3 x 8
E1
Goblet Squat
3 x 12
E2
KB swings
3 x 12
F
Walking Sandbag Lunges
3 x 25
A
Cardio
1 x 30:00
Circuit
A
10 Rounds for Time: - Goblet Squats x 5 - KB Single Arm Overhead Press x 5 each - Chin Ups x 5 - KB Swings x 5 - Push Ups x 5 - Farmer Carry x 25 yds
Circuit
A
3 Rounds: - Push Ups x 25 or failure - Plank x 1:00 or failure - Wall Sit x 1:00 or failure - Pull Ups x 10 or failure Rest for 30-180 seconds between each exercise.
Circuit
B
Thoracic & Shoulder Reset: - Foam Roll: Upper back x 1:30 - Thread the Needle x 8/side - Wall Angels x 10 - Banded Lat Stretch x :30/side - Cat-Cow x 10 - Tall Kneeling Y-T-W Holds (3 sec hold each position x 2 rounds)
A
Warm-Up
1 x 5:00
B1
Band Face Pull
3 x 12
B2
Pull-Up
3 x 8
C
Trap Bar Deadlift
4 x 6
D
Lat Pulldown
3 x 12
E1
Cable Facepull
3 x 12
E2
Farmers carry
3 x 50
F
Barbell Bicep Curl
3 x 12
G
Pull-Up
1 x 15
