40X0 Training
1 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic Warm Up
For Completion
A1
DEMO - Overhead Press
For Completion
A2
Overhead Press - Barbell
6, 4, 2
A3
Overhead Press - Barbell
3 x 12
A4
DEMO - Proper Chin-Up Form
For Completion
A5
Pulldown - Medium Grip - Semi-Supinated
3 x 12
B1
Press - Flat - DB
3 x 15
B2
Row - Seated - Close Grip - Neutral
3 x 15
C1
French Press - Standing - Mid Pulley - Rope
3 x 20
C2
Curl - 65° Incline - DB - Pronated
3 x 20
A
Dynamic Warm Up
For Completion
A1
DEMO - Squat
For Completion
A2
Squat - 10° Degrees - Barbell
4, 6, 4, 2
A3
Squat - 10° Degrees - Barbell
3 x 12
A4
Stretch - Soleus - Standing - Wall
2 x 30
A5
Stretch - Hamstring - Split Stance
2 x 30
B1
DEMO - Split Squat - Front Foot Elevated
For Completion
B2
Split Squat - Front Foot Elevated - Low Pulley
3 x 12
B3
Leg Curl - Seated - Dorsiflex
3 x 8
C1
Leg Press - Medium Stance
3 x 15
C2
Goodmorning - Seated - Low Pulley - Medium Stance
3 x 15
A
Dynamic Warm Up
For Completion
A1
Overhead Press - Barbell
6, 4, 2
A2
Overhead Press - Barbell
3 x 12
A3
Pulldown - Medium Grip - Semi-Supinated
3 x 12
B1
Press - Flat - DB
3 x 15
B2
Row - Seated - Close Grip - Neutral
3 x 15
C1
French Press - Standing - Mid Pulley - Rope
3 x 20
C2
Curl - 65° Incline - DB - Pronated
3 x 20
