Connor Page
1 sessions per week
Must use App app to view and log training
Program Training
A1
Push-Up
3 x 15
A2
V-Bar Lat Pull Downs
3 x 30
A3
Tricep Cable Pushdown
3 x 30
B1
Bench Press
5 x 5 @ 75 %
B2
Weighted Chin Ups
5 x 5
C
Dumbbell Pull Overs
4 x 15
D
Chest Supported Barbell Row
5 x 8
E
Dumbbell Hex Press
5 x 5
F
Middle Cable Fly
4 x 15
A1
Empty Barbell Squat
3 x 10
A2
Good Morning
3 x 10
A3
Heel Elevated Goblet Squat
3 x 15
B
Back Squat
5 x 5 @ 70 %
C
DB Shrug
5 x 15
D1
Single Leg Extension
4 x 12
D2
Preacher Curl 21s
3 x 21
E1
Seated Banded Leg Curls
4 x 25
E2
Banded Wrist Curls
4 x 25
F
Standing Cable Curl
12, 12, 12, 8, 8, 8
A1
Backward Sled Drag
3 x 3:00
A2
DB RDL to Shrug
3 x 15
B
Deadlift
5 x 5 @ 65, 65, 67, 67, 67 %
C
Back Extension
5 x 10
D
Weighted Ruck
1 x 30:00
A1
Empty Barbell Bench Press
3 x 20
A2
Reverse Shrugs on Dip Bar
3 x 10
A3
DB Floor Press
3 x 20
B
Bench Press
5 x 3 @ 82 %
C
Pull-Up
5 x 10
D1
Incline DB Bench Press
4 x 8
D2
Plate Front Raise
4 x 10
E
Seated Row
5 x 12
F
Sit-up
1 x 150
G
Dip
5 x 8
A1
Bike Erg
3 x 2:00
A2
Reverse Lunge
3 x 20
B
Hatfield Squat
5 x 5 @ 90 %
C
Tricep Pushdown
5 x 12
D1
Bulgarian Split Squat
4 x 10
D2
Dual Cable Curls
4 x 12
E
DB Hammer Curls (Both Arms)
4 x 20
F
Single Arm Cable Shrug
10 x 20
G
Swing Bell Curls
4 x 15
H
Incline DB Shrug
4 x 20
