Top Knot Training
Strength & Conditioning, Bodybuilding, Women's Training, Personal TrainingThis is the second phase of the Novice Strength Training program.
This program lasts 8 weeks, with 3 days of lifting per week. Some weeks will be upper body focused, some will be lower body focused.
We are utilizing progressive overload to ensure you are progressing in a safe, and sustainable manner.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Cardio
1 x 5:00
A2
Warmup/Stretching
1 x 10:00
B1
Single Arm Banded Chest Press
2 x 12
B2
Banded Tricep Pushdown
2 x 12
B3
Banded External Shoulder Rotation
2 x 12
C1
TRX Tricep Extension
3 x 10
C2
Inclined Pushups
3 x 10
D
Single Arm Cable Triceps Extension
3 x 10
E
Dumbbell Floor Chest Press
3 x 10
F
DB Front Raise
3 x 10
G1
Crunches
2 x 20
G2
Heel touches
2 x 20
G3
SB Deadbugs
2 x 20
H
Cardio
1 x 5:00
A1
Cardio
1 x 5:00
A2
Warmup/Stretching
1 x 10:00
B1
TRX Squat
2 x 10
B2
TRX Reverse Lunge with Knee Drive
2 x 8
C1
Calf Raise on Box
3 x 12
C2
Elevated Glute Bridge
3 x 10
D1
Weighted Walking Lunges
3 x 10
D2
Dumbbell Romanian Deadlift (RDL)
3 x 10
E
Leg Extension
3 x 10
F1
Plank
2 x 20
F2
Toe touches
2 x 20
F3
Bicycle Sit-Ups
2 x 20
G
Cardio
1 x 5:00
A1
Cardio
1 x 5:00
A2
Warmup/Stretching
1 x 10:00
B1
TRX Row
3 x 10
B2
TRX Biceps Curl
3 x 10
C
Lat Pulldown
3 x 10
D1
DB Bicep Curls
3 x 10
D2
DB Reverse Fly
3 x 10
E
Seated Cable Row
3 x 10
F1
Side Plank
2 x 20
F2
Leg Lifts
2 x 20
F3
Crunches
2 x 20
G
Cardio
1 x 5:00
