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