Adam Marley Fitness
Strength & Conditioning, Bodybuilding, Personal TrainingFollow along with my me and my in-person clients with this 6 week strength training program, that will help you build muscle, burn fat, and have you feeling your best!
This program is for people who want to maximize their time in the gym, so they can spend time doing what they love.
The program includes: 3 fullbody workouts, with video and written descriptions so you can ensure your doing everything correctly.
1 sessions per week
Must use App app to view and log training
Program Training
A
Sumo Deadlift
4 x 8
B
Smith Machine Rows
4 x 8
C1
Bulgarian Split squat
3 x 12
C2
Single Arm Landmine Shoulder Press
3 x 12
D1
Bent Over Rear Delt Fly
2 x 15
D2
DB lateral raise
2 x 15
D3
DB Snatch
2 x 15
E
Smith Machine Pushups
5, 10, 15
A
Neutral grip db floor press
4 x 8
B
Smith Machine Tempo Squats
4 x 8
C1
B-Stance RDL
3 x 12
C2
Seated Face Pulls
3 x 12
D1
DB Glute Bridge
2 x 15
D2
Alternating DB Hammer Curl
2 x 30
D3
KB High Pull
2 x 15
E
TRX Row
5, 10, 15
A
Deficit Trap Bar Squats (Heels Elevated)
4 x 8
B
Close Grip Barbell bench press
4 x 8
C1
Prime Seated Neutral Grip Chest Support Row
3 x 12
C2
GHD Hip Extension
3 x 12
D1
DB Push Press (Single Arm)
2 x 15
D2
Side Lunges with Slider
2 x 15
D3
Med Ball Slam
2 x 15
E
Standing Cable Bicep Curls
5, 10, 15
