Coach Shane Miller
Strength & Conditioning, General Fitness, Bodybuilding1 sessions per week
Must use App app to view and log training
Program Training
A
Body Weight
Prep
B
General Warm-Up/ Prep
Get your body moving. The purpose is to get the blood moving, prime your heart rate for the mobility work, and prepare for the workout specifics in the next block. Take about 5 minutes to do your choice: walk, jog, row, jump rope, ski erg, bike, jumping jacks, etc.
C
Romanian Deadlift
4 x 10
D
Leg Extension
5 x 10
E
Bench Press
4 x 8
F
Lat Pulldown
4 x 10
G
Machine Seated Calf Raise
5 x 10
H
Machine Shoulder Lateral Raise
3 x 10
Prep
A
General Warm-Up/ Prep
Get your body moving. The purpose is to get the blood moving, prime your heart rate for the mobility work, and prepare for the workout specifics in the next block. Take about 5 minutes to do your choice: walk, jog, row, jump rope, ski erg, bike, jumping jacks, etc.
B
Back Squat
4 x 6
C
Lying Leg Curl
5 x 10
D
Barbell Overhead Press
3 x 10
E
Seated Row
3 x 10
F
Cable Chest Fly
5 x 8
G1
Tricep Pushdown
2 x 10
G2
Seated DB Curl
2 x 10
A
Body Weight
Prep
B
General Warm-Up/ Prep
Get your body moving. The purpose is to get the blood moving, prime your heart rate for the mobility work, and prepare for the workout specifics in the next block. Take about 5 minutes to do your choice: walk, jog, row, jump rope, ski erg, bike, jumping jacks, etc.
C
Romanian Deadlift
4 x 10
D
Leg Extension
5 x 10
E
Bench Press
4 x 8
F
Lat Pulldown
4 x 10
G
Machine Seated Calf Raise
5 x 10
H
Machine Shoulder Lateral Raise
3 x 10
Prep
A
General Warm-Up/ Prep
Get your body moving. The purpose is to get the blood moving, prime your heart rate for the mobility work, and prepare for the workout specifics in the next block. Take about 5 minutes to do your choice: walk, jog, row, jump rope, ski erg, bike, jumping jacks, etc.
B
Back Squat
4 x 6
C
Lying Leg Curl
5 x 10
D
Barbell Overhead Press
3 x 10
E
Seated Row
3 x 10
F
Cable Chest Fly
5 x 8
G1
Tricep Pushdown
2 x 10
G2
Seated DB Curl
2 x 10
