Adam Marley Fitness
1 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
12, 8, 8, 8, 12
B
Seated DB Shoulder press
12, 8, 8, 12
C1
Standing single arm cable row (low lat focus)
3 x 12
C2
B-Stance RDL w/twist
3 x 12
D1
Incline DB Fly
3 x 12
D2
DB Front Raise
3 x 12
A1
Single Arm DB Row
3 x 12
A2
Bent Over Rear Delt Fly
3 x 12
B1
Bulgarian Split Squat
3 x 12
B2
Barbell RDL
3 x 12
C1
Close grip smith machine press
3 x 12
C2
Cable Tricep Pressdown
3 x 12
D1
DB Prone Hamstring Curls
3 x 12
D2
Frog Pumps
3 x 20
Conditioning
A
KB Complex
15 minute AMRAP - KB Squat to High Pull x10 - KB Clean-Press- OH Reverse Lunge x5/s - Sled Mill Push x10yds
B1
Incline DB Hammer Curls
3 x 15
B2
Standing Single Arm DB Curl
3 x 15
B3
Ski Erg Curls
3 x 100
C1
Ankle weighted leg raises
3 x 10
C2
DB Situps
3 x 10
C3
Wide Leg Overhead Side Bends
3 x 10
Circuit
D
With Remaining time, AMRAP of: Assault Bike (20w/10r)
A
Chest Stretch
2 x 20
B
Jumping Jacks
2 x 20
C
T-Spine Reach
2 x 20
D
Thread the Needle (Tspine)
2 x 20
E
Couch Stretch (Hip Flexors)
2 x 1:00
F
Hamstring "door" Stretch
2 x 1:00
G
90/90 Hip Lift w/reach
2 x 10
