Body By Choice Training

Coach
Nick Klein

Features
4 sessions per week
Must use App app to view and log training
Program Training

sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
ACC 1: Upper Body

A1

Scapulae Retraction-High Pulley-Facing*

3 x 12

A2

External Rotation-Side Lying-DB-Unilateral

3 x 12

B

Pulldown-Unilateral-Supinating

3 x 12

C1

Shoulder Press-Standing-Neutral-DB-Unilateral

3 x 12

C2

Row-Seated-Neutral-Unilateral

3 x 12

D

Abs-Plank-Prone

3 x 1:00

E

Strongman-Airdyne

8 x 0:10

Monday
ACC 1: Lower Body

A1

Split Squat-Foot Up-DB*

3 x 12

A2

Leg Curl-Lying-NDF-Unilateral*

3 x 10

B1

Step Up-Heel Elevated-DB*

3 x 15

B2

Back Extension-Incline-DB

3 x 15

C1

Calf-Seated-Machine

3 x 15

C2

Abs-Pallof Press-Mid Pulley

3 x 8

D

Activation-Monster Walk-Band-Above Knees*

3 x 0:45

Wednesday
ACC 1: Upper Body

A1

Scapulae Retraction-High Pulley-Facing*

3 x 12

A2

External Rotation-Side Lying-DB-Unilateral

3 x 12

B

Pulldown-Unilateral-Supinating

3 x 12

C1

Shoulder Press-Standing-Neutral-DB-Unilateral

3 x 12

C2

Row-Seated-Neutral-Unilateral

3 x 12

D

Abs-Plank-Prone

3 x 1:00

E

Strongman-Airdyne

8 x 0:10

Thursday
ACC 1: Lower Body

A1

Split Squat-Foot Up-DB*

3 x 12

A2

Leg Curl-Lying-NDF-Unilateral*

3 x 10

B1

Step Up-Heel Elevated-DB*

3 x 15

B2

Back Extension-Incline-DB

3 x 15

C1

Calf-Seated-Machine

3 x 15

C2

Abs-Pallof Press-Mid Pulley

3 x 8

D

Activation-Monster Walk-Band-Above Knees*

3 x 0:45

Structural Balance 1 - Beginner