Big Sky Performance
Bodybuilding, General Fitness1 sessions per week
Must use App app to view and log training
Program Training
A1
Band Pull-Apart
2 x 20
A2
Jumping Jacks
2 x 20
A3
Inchworm
2 x 5
A4
Cuban Press
2 x 10
B
Push-Up
2 x 20
C
Bench Press
3 x 15
D
Pull-Up
2 x 10
E
Lat Pulldown
3 x 15
F1
DB Z Press
3 x 12
F2
1-Arm DB Row
3 x 12
G1
Hammer Curl
2 x 20
G2
Skull Crushers
2 x 20
H
Barbell Ab Rollout
1 x 20
A1
Hip Mobility - KB Squat
3 x 0:30
A2
Rocking Standing Calf Raise
3 x 20
A3
Back Extension
3 x 10
A4
Dead Bug
3 x 20
B
Heel Elevated Back Squat
3 x 15
C
RDL
3 x 15
D1
Leg Extension
1 x 50
D2
Prone Machine Hamstring Curl
1 x 50
E1
Weighted Plank
@ 0:30
E2
Glute Bridge Hamstring Walkout
2 x 0:30
A
Walk
@ 30:00
A1
Inchworm
2 x 5
A2
Cuban Press
2 x 10
A3
Band Pull-Apart
2 x 20
A4
Jumping Jacks
2 x 20
B1
Shoulder Press
3 x 12
B2
Cable Facepull
3 x 12
C1
Incline DB Bench Press
3 x 12
C2
Barbell Upright Row
3 x 12
D1
Chin-Up
2 x 5
D2
Dips
2 x 5
E1
Zottman Curls
4 x 15
E2
DB Overhead Tricep Extension
4 x 15
F
GHD Sit-Up
1 x 30
A1
Hip Mobility - KB Squat
3 x 0:30
A2
Rocking Standing Calf Raise
3 x 20
A3
Back Extension
3 x 10
A4
Dead Bug
3 x 20
B
Deadlift
3 x 15
C
Bulgarian Split Squat
3 x 15
D1
Hip Adductor Machine
3 x 15
D2
Hip Abductor Machine
3 x 15
E1
Oblique Crunch
2 x 15
E2
Side Plank
2 x 0:30
