ORKA ATHLETICS
General Fitness, Functional Training, First RespondersORKA -FULLBODY- RECOMP
This program has one purpose and that's to build muscle burn fat (Body Composition). However, it's also very good at building structural balance. This workout is very intense and no it's not for true beginners you should know your way around a gym and know how to perform exercises with proper form.
This workout entails the following. Short rest intervals this is on purpose. Use a timer or stopwatch. This must be followed.
3 Full body sessions per week Monday, Wednesday & Friday lasting about 45min per session. Tuesday & Thursday is optional.
Special attention should be paid to the tempo of each repetition. The speed at which you move the weight. This is written as follows. @2121 if you have trouble reading this head over to our blog at www.orkaathletics.com to learn how to read this.
-Globo Gym designed to be used in any globo gym
-Full Body Aesthetic Program
-3 days of training
- 2 recovery recommendations
-Beginner program
(Recommended at least 6 months of consistent exercise)
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Agile 8
B1
Front Foot Elevated Split Squat
3 x 10
B2
Lat Pulldown
3 x 10
C1
Back Extension
3 x 10
C2
Seated DB Press
3 x 10
D1
Leg Press
3 x 10
D2
Seated Cable Row
3 x 10
E
Sled Push
3 x 20
A
Walk
3 x 10:00
A
Agile 8
B1
DB RDL
3 x 10
B2
Incline DB Bench Press
3 x 10
C1
Step-Ups
3 x 10
C2
Incline DB Row
3 x 10
D1
Lying Leg Curl
3 x 10
D2
Standing Arnold Press
3 x 10
E
Single Arm Farmer Walk
4 x 30
A
Walk
3 x 10:00
A
Agile 8
B1
Front Foot Elevated Split Squat
3 x 10 @ 3010
B2
Lat Pulldown
3 x 10
C1
Back Extension
3 x 10
C2
Seated DB Press
3 x 10
D1
Leg Press
3 x 10
D2
Seated Cable Row
3 x 10
E
Sled Push
3 x 20
A
Walk
3 x 10:00
