Icelandic Strength
General Fitness, Strength & ConditioningThis 12 week women’s specific training program
is perfect for any healthy woman who is looking
to transform her body through a good weight lifting program.
5 sessions per week
Must use App app to view and log training
Program Training
A
Agile 8
B
Back Squat
4 x 12
C
Walking Lunges
3 x 15
D
Step-Ups
3 x 15
E
Hip Thrust
3 x 12
F
Glute Cable Kickback
3 x 15
Circuit
G
15 min of HIIT on Bike
A
Agile 8
B
Lat Pulldown
4 x 12
C
1-Arm DB Row
3 x 15
D
Seated Row
3 x 15
E1
DB Bicep Curls
3 x 12
E2
DB Overhead Tricep Extension
3 x 12
F1
Rope Curl
3 x 15
F2
Tricep Pushdown
3 x 15
Circuit
G
30 Min of Moderate Intensity on Stairmill
A
Agile 8
B
Goblet Squat
4 x 12
C
Romanian Deadlift
3 x 15
D
Single Leg RDL
3 x 15
E
Sumo Squat
3 x 15
F
Glute Cable Kickback
3 x 15
Circuit
G
30 Min Low Intensity on Treadmill at a 10 -15% Incline
A
Agile 8
B
DB Bench Press
4 x 12
C
Incline DB Bench Press
3 x 15
D
DB Fly
3 x 15
E
Seated DB Press
4 x 12
F
DB Lateral Raise
3 x 15
Circuit
G
15 Min of HIIT on Rower or Stationary Bike
A
Agile 8
B
Deadlift
4 x 12
C
Good Morning
3 x 15
D
Leg Extension
3 x 15
E
DB Bicep Curls
3 x 12
F
Skull Crushers
3 x 12
Circuit
G
30 Min of Moderate Intensity on Stairmill
