Heinous Strength
Personal Training
Coach
Andrew Hanus
This is a very basic strength program designed to help you build foundational muscle and endurance.
Features1 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
General gym access; cable machines // treadmills // dumbbells // etc.
Sample Week
Week 1 of 10-week program
Sunday
Week 1 Day 1
A
1-mile Run
B1
Leg Press
12, 10, 8
B2
Flutter Kicks
3 x 40
C1
Lying Leg Curl
15, 12, 10
C2
Russian Twist
3 x 12
D1
Walking Lunges
3 x 25
D2
Inch Worm Walk
3 x 5
E
Stair Stepper
1 x 15:00
Tuesday
Week 1 Day 3
A1
DB Lateral Raise
3 x 20
A2
DB Front Raise
3 x 20
B1
Bench Dips
12, 10, 8
B2
Bicycle Sit-Ups
3 x 20
C1
Straight Arm Pulldown
3 x 15
C2
DB Bicep Curls
3 x 12
D1
DB Shoulder Press
12, 10, 8
D2
Oblique Side Crunch
3 x 15
E
Walk
1 x 30:00
Thursday
Week 1 Day 5
A
Incline DB Bench Press
3 x 20
B1
DB Overhead Tricep Extension
15, 12, 10
B2
Cable Curls
15, 18, 20
C1
Crunch
3 x 20
C2
Tricep Pushdown
15, 18, 20
C3
Cable Crossovers
3 x 15
D1
Skull Crushers
3 x 10
D2
Push Ups
3 x MAX
E
Rowing
1 x 20:00
Friday
Week 1 Day 6
A
Active Recovery
1 x 60:00
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