RH Strength
1 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
12, 12, 10, 10
B1
Incline DB Bench Press
3 x 6
B2
Deficit Push Up
3 x 12
B3
Cable Chest Fly
3 x 25
C
Cable Lateral Raise
3 x 15
D
Cabl Upright Row
3 x 15
E
Tricep Pushdown
12, 12, 12, MAX
F
Cable Overhead Tricep Extension
12, 12, 12, MAX
A
1/2 Kneeling Lat Pulldown
12, 12, 10, 10
B1
Pull-Up
3 x 6
B2
Incline DB Row
3 x 12
B3
Cable Pullover
3 x 25
C
DB Shrug
3 x 20
D
Incline DB Reverse Fly
3 x 20
E
Hammer Curl
12, 12, 12, MAX
F
Seated Incline DB Curls
12, 12, 12, MAX
A
Leg Press
12, 12, 10, 10
B1
Smith Machine Squat
3 x 6
B2
Bulgarian Split Squat
3 x 12
B3
Heel Elevated Goblet Squat
3 x 25
C
Prone Machine Hamstring Curl
12, 12, 12, MAX
D1
Hanging Knee Raise
3 x 15
D2
Oblique Side Crunch
3 x 15
A
DB Bench Press
12, 12, 10, 10
B
Seated Cable Row
12, 12, 10, 10
C1
DB Arnold Press
3 x 12
C2
Close Grip Lat Pulldown
3 x 12
D1
Lying Lateral Raise
3 x 15
D2
Preacher Curl
3 x 15
D3
BW Skullcrusher
3 x 15
E
Deficit Push Up
1 x MAX
A
Back Squat
12, 12, 10, 10
B
DB RDL
12, 12, 10, 10
C
High Box Step Up
3 x 8
D1
Leg Extension
15, 15, 15, MAX
D2
Physioball Leg Curl
4 x 12
E1
Cable Crunch
3 x 15
E2
Russian Twist
3 x 25
Ryan Henry
-Director of Sports Performance at Carson-Newman University -Strength & Conditioning Coach -CSCS, USAW-1 "CHOP WOOD, CARRY WATER"
