Lift Austin
Bodybuilding, General Fitness, WeightliftingFeatures
4 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
10, 5, 3, 1, 1, 1 @ 40, 60, 80, 100, 110, 120 %
A
Pendlay Row
5 x 5
B
Close Grip Bench Press
5 x 5
C
Overhead Press
5 x 5
D
Skull Crushers
3 x 12
E
Calf Raise
3 x 15
A
Walk
1 x 30:00
A
Plank
3 x 1:30
B
Side Plank
3 x 1:30
C
Side Plank
3 x 1:30
D
Russian Twist
3 x 40
A
Bench Press
10, 5, 3, 1, 1, 1 @ 40, 60, 80, 100, 110, 120 %
A
Romanian Deadlift
5 x 5
B
Overhead Press
5 x 5
C
Seated Row
3 x 10
D
Dip
3 x 10
E
DB Tricep Extension
3 x 15
A
Walk
1 x 30:00
A
Plank
3 x 1:00
B
Scissor Kicks
3 x 40
C
Bicycle Sit-Ups
3 x 40
A
Deadlift
10, 5, 3, 1, 1, 1 @ 40, 60, 80, 100, 110, 120 %
A
Pull-Up
5 x 5
B
Incline DB Bench Press
5 x 5
C
Barbell Upright Row
5 x 5
D
Hammer Curl
3 x 12
E
DB Lateral Raise
3 x 12
A
Walk
1 x 30:00
A
Toes to Bar
3 x 10
B
Standing Cable Wood Choppers
3 x 12
C
Crunches w/ Weight
3 x 20
A
Front Squat
10, 5, 3, 1, 1, 1 @ 40, 60, 80, 100, 110, 120 %
A
Good Morning
5 x 5
B
DB Fly
3 x 12
C1
DB Front Raise
3 x 15
C2
Rear Delt Flyes
3 x 15
D1
Prone Machine Hamstring Curl
3 x 15
D2
Leg Extension
3 x 15
A
Walk
1 x 30:00
A
Plank
3 x 1:00
B
Scissor Kicks
3 x 40
C
Bicycle Sit-Ups
3 x 40
