Lift Austin
Features
1 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
10, 8, 6, 4, 2 @ 70, 75, 80, 85, 90 %
B1
Goblet Squat
4 x 15 @ 60 %
B2
Walking Lunges
4 x 15 @ 60 %
C1
Prone Machine Hamstring Curl
4 x 15 @ 60 %
C2
Leg Extension
4 x 15 @ 60 %
D
Hip Thrust
4 x 15 @ 60 %
E
Crunches w/ Weight
3 x 15
A
Walk
1 x 30:00
A
Deadlift
6, 6, 4, 4, 2 @ 80, 80, 85, 85, 90 %
B
Back Extension
4 x 15 @ 60 %
C
Lat Pulldown
4 x 15 @ 60 %
D
DB Shoulder Press
4 x 15 @ 60 %
E1
DB Front Raise
4 x 15 @ 60 %
E2
DB Lateral Raise
4 x 15 @ 60 %
E3
Rear Delt Flyes
4 x 15 @ 60 %
F
Lying Leg Raise On Bench
3 x 15
A
Walk
1 x 30:00
A
Barbell Hip Thrust
20, 15, 12, 10, 8, 6
B1
1 1/4 Front Squat
4 x 10
B2
Sissy Squat
4 x 10
C1
Wide Stance Smith Squat
4 x 10
C2
DB Lateral Lunge
4 x 10
D1
Bulgarian Split Squat
3 x 12
D2
Goblet Squat
3 x 12
E
Glute Kickbacks
3 x 15
A
Incline Bench Press
4 x 15 @ 60 %
B1
DB Bench Press
4 x 15 @ 60 %
B2
DB Fly
4 x 15 @ 60 %
C1
Skull Crushers
4 x 15 @ 60 %
C2
Tricep Pushdown
4 x 15 @ 60 %
D
Bench Dips
4 x 12
E
DB Shrug
4 x 15 @ 60 %
F
Oblique Side Crunch
3 x 15
A
Walk
1 x 30:00
A
Front Squat
4 x 15 @ 60 %
B
Romanian Deadlift
4 x 15 @ 60 %
C
Shoulder Press
4 x 15 @ 60 %
D
Straight Arm Pulldown
4 x 15 @ 60 %
E
Seated Incline DB Curls
4 x 15 @ 60 %
F
Dip
4 x 15 @ 60 %
G
Bicycle Sit-Ups
3 x 40
A
Walk
1 x 30:00
