Happy Gains
Coach
Angus Granger
Beginner program for teenagers to get into the gym. Includes both machines and free weights.
Features2 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Commercial gym access.
Sample Week
Week 1 of 8-week program
Monday
Week 1 Day 2
A
Stairmaster Machine
1 x 3:00
B1
Leg Extension
3 x 12
B2
Goblet Squat
3 x 8
C
Lying Chest Press Machine
15, 12, 10, 10
D
Supinated Lat Pulldown
15, 12, 10, 10
End of Session Circuit
E
3 Rounds AFAP (As fast as possible), try to not rest at all. - 30 Second Sprint on Bike Erg - 12 Split Jumps / Lunges - 9 Push Ups (can do these on a box to increase the elevation, it makes it a bit easier). Shouldn't take more than 5 - 10 minutes here, good luck.
Wednesday
Week 1 Day 4
A
Treadmill Work
B1
One-Arm DB Bench Press
3 x 8
B2
DB Lateral Raise
3 x MAX
C
Assisted Chin Up Machine
3 x 8
D
Smith Machine RDL
3 x 8
E
Leg Press Machine
3 x 12
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