Top Knot Training
Women's Training, Strength & Conditioning, Bodybuilding8 week strength program with a focus on building your upper body. 3 days a week: Pull day, push day, and overall upper day. Core work programmed in every session. This program utilizes progressive overload to slowly increase load on the muscles.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Warmup/Stretching
1 x 7:00
A2
Cardio
1 x 5:00
B1
Banded Row
3 x 10
B2
Banded External Shoulder Rotation
3 x 10
C
Pendlay Row
3 x 8
D1
Lat Pulldown
3 x 10
D2
Plate Curls
3 x 10
E
Zottman Curls
3 x 10
F1
Plank
F2
Toe touches
2 x 30
F3
Heel touches
2 x 30
G
Cool Down
1 x 7:00
A1
Cardio
1 x 5:00
A2
Warmup/Stretching
1 x 7:00
B1
Banded Row
3 x 10
B2
Banded External Shoulder Rotation
3 x 10
C1
Banded Triceps Kickbacks
3 x 10
C2
Paloff Press
3 x 10
D
Close Grip Bench Press
3 x 8
E1
Cable Triceps Pressdown
3 x 10
E2
Low to High Cable Chest Fly
3 x 10
F1
Side Plank
2 x 00:30
F2
Bicycle Sit-Ups
2 x 30
F3
Leg Lifts
2 x 30
G
Cool Down
1 x 7:00
A1
Warmup/Stretching
1 x 7:00
A2
Cardio
1 x 5:00
B1
Banded Row
3 x 10
B2
Banded External Shoulder Rotation
3 x 10
C1
Bottom Up KB Press
3 x 10
C2
Bottom Up KB Curls
3 x 10
D1
1-Arm DB Row
3 x 10
D2
EZ Bar Lying Tricep Extension
3 x 10
E
DB Lateral Raise
3 x 10
F1
4-Way Dead Bug
2 x 30
F2
Russian Twist
2 x 30
F3
Spiderman Plank
2 x 30
G
Cool Down
1 x 7:00
