Hot Seller
Hammer and Chisel
Powerlifting, Bodybuilding
Coach
Jon Heck
Features
5 sessions per week
Must use App app to view and log training
Program Training
5 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 12-week program
Sunday
Day 1
A
Strict Press
3 x 6
B
Incline DB Press
3 x 8
C
Spoto Press
12, 10, 8
D
Bent Row
12, 10, 8
E
BTN Tricep Extension (French Press)
12, 10, 8
F
Chest Supported DB Row
12, 10, 8
Monday
Day 2
A
Front Squat
8 x 3 @ 65 %
B
Anderson Squat
4 x 6
C
Leg Press
12, 10, 8
D
Leg Extension
3 x 12
Tuesday
Day 3
A
Flat Bench Press
8 x 3 @ 65 %
B
Seated DB Military Press
12, 10, 8
C
Rear Delt Fly
12, 10, 8
D
DB Laterals
12, 10, 8
E
DB Tricep Rollover
12, 10, 8
Wednesday
Day 4
A
Barbell Back Squat
4 x 4
B
Deadlift
3 x 6
C
RDL
12, 10, 8
D
Leg Curl
3 x 12
Thursday
Day 5
A
Straight Arm Rope Pullover
12, 10, 8
B
Wide Grip Lat Pulldown
12, 10, 8
C
Seated Cable Row
12, 10, 8
D
Neutral Grip Lat Pulldown
12, 10, 8
E
EZ Bar Bicep Curl
12, 10, 8
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