Outcome Specific Training
5 sessions per week
Must use App app to view and log training
Program Training
A
30 Degree Incline DB Bench Press
3 x 6 @ 77.5 %
B
Chest Press Machine
2 x 8 @ 77.5 %
C
Fixed machine chest fly
3 x 10 @ 75 %
D
High incline smith machine press
2 x 10 @ 75 %
E
Machine Lateral Raise
3 x 10 @ 75 %
F
nautilus tricep extension
3 x 8 @ 77.5 %
G
Tricep Rope Pulldowns
2 x 10 @ 75 %
A
Hack Squat
2 x 6 @ 77.5 %
B
Seated Single Leg Press
2 x 10 @ 75 %
C
Leg Press
3 x 12 @ 72.5 %
D
Leg Extension
3 x 10 @ 75 %
E
Seated Abductor Machine
2 x 15 @ 67.5 %
F
Hanging Knee Raise
2 x 10 @ 75 %
A
Pull-Up
3 x 6 @ 77.5 %
B
Kneeling Single Arm Cable Row
2 x 10 @ 75 %
C
T-Bar Row
3 x 8 @ 77.5 %
D
Single Arm Pulldown (chest supported)
3 x 10 @ 75 %
E
Crucifix Lateral Raise
3 x 10 @ 75 %
F
Machine Preacher Curl
3 x 8 @ 77.5 %
G
Cable Curl - Facing Away
3 x 10 @ 75 %
A
Hip Thrust
2 x 10 @ 75 %
B
Dumbbell Romanian Deadlift
2 x 8 @ 77.5 %
C
Single-Leg 45-Degree Hyper
2 x 10 @ 75 %
D
Seated Leg Curl
2 x 8 @ 77.5 %
E
Calf Raise
2 x 12 @ 72.5 %
F
Barbell Roll Outs
2 x 10 @ 75 %
A
Fixed machine chest fly
3 x 12 @ 72.5 %
B
Raptor Press
3 x 10 @ 75 %
C
Chest Press Machine
2 x 15 @ 67.5 %
D
High incline smith machine press
2 x 15 @ 67.5 %
E
Machine Lateral Raise
3 x 12 @ 72.5 %
F
nautilus tricep extension
3 x 12 @ 88 %
G
Tricep Rope Pulldowns
2 x 17 @ 70 %
