Vicious Strong Fitness
Coach
Vincent Maier
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 7-week program
Sunday
Upper-Back, Shoulders, Biceps
A1
Pull-Up
5 x 8 @ 6
A2
Lat Pulldown
20, 15, 15, 12, 12 @ 8
B1
Pendlay Row
15, 12, 12, 10 @ 6
B2
Inverted Row
4 x 15 @ 7
C1
Seated Incline DB Curls
15, 15, 20, 20 @ 7
C2
Barbell Bicep Curl
8, 10, 12 @ 8
D
Reverse Flys
25, 30, 35
Monday
Shoulders, Triceps, Traps
A
Close Grip Bench Press
15, 12, 10, 8, 20 @ 6, 7, 8, 8, 9
B1
Dip
3 x 15 @ 7
B2
DB Tricep Extension
12, 15, 20 @ 6, 7, 7
C1
DB Shoulder Press
15, 12, 20 @ 7, 8, 9
C2
DB Lateral Raise
3 x 20 @ 7
D
DB Shrug
3 x 20 @ 7
Tuesday
Hamstrings, and Quads
A
Lying Leg Curl
25, 20, 20, 15, 12, 20 @ 6, 7, 7, 8, 8, 9
B
Stiff Leg Deadlift
8, 10, 12, 15 @ 6, 7, 8, 8
C
Leg Press
20, 20, 15, 15, 30 @ 6, 7, 8, 8, 8
D
Hack Squat
15, 12, 10, 15 @ 6, 7, 7, 8
E
Walking Lunges
12, 15, 15 @ 7, 8, 8
Thursday
Chest, Biceps, Triceps
A
Incline DB Bench Press
B
Bench Press
C
Close Grip Bench Press
D
Barbell Bicep Curl
E
Hammer Curl
F
Dip
G
Push-Up
