Matthew Mitcheroney
1 sessions per week
Must use App app to view and log training
Program Training
A1
Barbell Back Squat Jump
4 x 3 @ 50 %
A2
Jump Squat
4 x 5
B1
Barbell Lunge
4 x 5 @ 65 %
B2
Plank
3 x 0:30
C1
Goblet Squat
3 x 8 @ 5
C2
RDL
3 x 8 @ 65 %
C3
Strict Lower Hanging Leg Lifts
3 x 8
D
Biking
1 x 15:00
A1
Low-Incline Bench Press
4 x 8 @ 65 %
A2
Bent Over Rear Delt Fly
4 x 8
B1
Supinated Grip Barbell Row
4 x 8 @ 65 %
B2
One-Arm DB Bench Press
4 x 8
C1
Pull-Up
3 x 8
C2
DB Military Press
3 x 8
C3
1-Arm DB Row
3 x 8
D
Stair Stepper
1 x 15:00 @ 6
A1
Body Saw
3 x 12
A2
Ab Wheel
3 x 8
A3
L Over
3 x 8
B1
DB Overhead Tricep Extension
3 x 12
B2
Barbell Bicep Curl
3 x 12
B3
DB Bench Pull-over
3 x 12
C1
Shoulder Pre-Hab
3 x 12
C2
Lat Pulldown
3 x 12
C3
Rear Delt Flyes
3 x 12
A1
Barbell Back Squat Jump
4 x 5 @ 60 %
A2
Squat Jump
4 x 5
B1
Barbell Back Squat
4 x 8 @ 65 lb
B2
Dead Bug
4 x 8
C1
Single Leg Squat
3 x 8
C2
Single Leg RDL
3 x 8
C3
Single Leg Glute Bridge
3 x 8
D
Assault Bike
1 x 15:00 @ 15:00
A1
Barbell Incline Bench Press
4 x 8 @ 65 %
A2
Powell raise
4 x 8
B1
Chin-Up
4 x 5
B2
Seated DB Press
4 x 8
C1
Push Ups
3 x 0:30
C2
TRX Row
3 x 0:30
C3
Seated Incline DB Curls
3 x 12
D
Stair Stepper
1 x 15:00 @ 7
