antoine.mongeau@gmail.com
1 sessions per week
Must use App app to view and log training
Program Training
A1
Squat - Goblet - DB
3 x 12
A2
Pulldown - Medium Grip - Semi-Pronated
3 x 12
B1
Leg Curl - Lying - Feet Neutral - Dorsiflexed
3 x 12
B2
Press - 45° Incline - DB
3 x 12
C1
Split Squat - DB
3 x 12
C2
Row - Seated - Close Grip - Neutral
3 x 12
D1
Back Extension - Horizontal
3 x 12
D2
Press - 25° Decline - DB
3 x 12
A
Conditioning
1 x 30:00 @ 4
A1
Bench Press
3 x 12
A2
Goodmorning - Seated - DB - Medium Stance
3 x 12
B1
Pulldown - Medium Grip - Neutral
3 x 12
B2
Lunge - DB
3 x 15
C1
Press - Seated - DB
3 x 12
C2
Leg Press - Medium Stance
3 x 12
D1
External Rotation - Standing - Cuban Press - DB
3 x 15
D2
Calf Raise - Standing - Machine
3 x 12
A
Conditioning
1 x 30:00 @ 4
A1
Deadlift - Romanian - DB
3 x 12
A2
Pulldown - Lean 45° - Medium Grip - Semi-Supinated
3 x 12
B1
Squat - Cyclist - BB
3 x 12
B2
Overhead Press
3 x 12
C1
Step-Up - Front - DB
3 x 15
C2
Triceps Extension - Flat - DB
3 x 12
D1
Low Ab Drill - Bent Knee - Feet Up - Unilateral
3 x 15
D2
Curl - Seated - DB - Neutral
3 x 15
