Layman Fitness
BodybuildingIntensity methods used in the program include Back off sets, Myo-reps and Double drop sets.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Walk
1 x 7:00
Prep B- Dynamic Stretches (Optional)
B
Quick Full body Warm-up - ML
Exercise Duration/Sets x Reps 1. NECK - UP&DOWN, SIDE TO SIDE 1 x 12 2. FRONT/BACK LEG SWING 1 x 12 3. SIDE/SIDE LEG SWING 1 x 12 4. FRONT/BACK ARM SWING 1 x 12 5. SIDE/SIDE ARM SWING 1 x 12 Additional drills 1. Worlds Greatest Stretch 2. Scorpion drill 3. Cat to Downward dog
C
Pendlay Row - ML
D
Overhand Lat Pulldown - ML
E
Half Kneeling Pulldown - ML
F
Bayesian Cable Curl - ML
G
Hammer Curl - ML
H
Lying Leg Raise - ML
I
Walk
1 x 8:00
A
Walk
1 x 7:00
Prep B- Dynamic Stretches (Optional)
B
Quick Full body Warm-up - ML
Exercise Duration/Sets x Reps 1. NECK - UP&DOWN, SIDE TO SIDE 1 x 12 2. FRONT/BACK LEG SWING 1 x 12 3. SIDE/SIDE LEG SWING 1 x 12 4. FRONT/BACK ARM SWING 1 x 12 5. SIDE/SIDE ARM SWING 1 x 12 Additional drills 1. Worlds Greatest Stretch 2. Scorpion drill 3. Cat to Downward dog
C
Barbell Back Squat - ML
D
Leg Press 45 Degree - ML
E
Leg Extension - ML
F
Seated Leg Curls - ML
G
Standing Calf Raise - ML
H
Garhammer Raises - ML
I
Walk
1 x 8:00
A
Heroic Warm-up
For Completion
B
Rowing - ML
8 x 400
C
Plank
D
Reverse/Garhammer Crunch - ML
A
Walk
1 x 7:00
Prep B- Dynamic Stretches (Optional)
B
Quick Full body Warm-up - ML
Exercise Duration/Sets x Reps 1. NECK - UP&DOWN, SIDE TO SIDE 1 x 12 2. FRONT/BACK LEG SWING 1 x 12 3. SIDE/SIDE LEG SWING 1 x 12 4. FRONT/BACK ARM SWING 1 x 12 5. SIDE/SIDE ARM SWING 1 x 12 Additional drills 1. Worlds Greatest Stretch 2. Scorpion drill 3. Cat to Downward dog
C
Flat BB Bench Press on Smith Machine by ML
D
Incline Dumbbell Press - ML
E
Machine Pec Fly - ML
F
Tricep Cable Pushdown - ML
G
Tricep Cable Kickback - ML
H
Lying Leg Raise - ML
I
Walk
1 x 8:00
A
Walk
1 x 7:00
Prep B- Dynamic Stretches (Optional)
B
Quick Full body Warm-up - ML
Exercise Duration/Sets x Reps 1. NECK - UP&DOWN, SIDE TO SIDE 1 x 12 2. FRONT/BACK LEG SWING 1 x 12 3. SIDE/SIDE LEG SWING 1 x 12 4. FRONT/BACK ARM SWING 1 x 12 5. SIDE/SIDE ARM SWING 1 x 12 Additional drills 1. Worlds Greatest Stretch 2. Scorpion drill 3. Cat to Downward dog
C
Deadlift - ML
D
Hip Thrust BB - ML
E
Leg Press Horizontal SL - ML
F
Seated Leg Curls - ML
G
Seated Calf Raise - ML
H
Garhammer Raises - ML
I
Walk
1 x 8:00
A
Heroic Warm-up
For Completion
B
Treadmill Work
3 x 1000
C
Side Plank Hold - ML
D
Garhammer Raises - ML
A
Box Breathing - ML
1 x 10:00
