West Indy Barbell

Coach
Darwin Robinson

Features
1 sessions per week
Must use App app to view and log training
Program Training

sample week banner image
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Sample Week
Week 1 of 12-week program
Monday
Week 1 Day 2

A

Treadmill Work

1 x 10:00

B1

Leg Press

5 x 12

B2

Lat Pulldown

5 x 12

C1

Leg Extension

5 x 12

C2

Pec deck machine

5 x 12

D

Plank

3 x 0:25

E

Rowing machine

1 x 600

Wednesday
Week 1 Day 4

A

Treadmill Work

1 x 10:00

B

Rowing machine

3 x 0:45

C1

Seated Chest Press

5 x 12

C2

Lying Leg Curl

5 x 12

D1

Preacher Curl

5 x 12

D2

Shoulder press machine

5 x 12

E

Sit-up

5 x 12

Friday
Week 1 Day 6

A

Treadmill Work

1 x 10:00

B

Seated adductor machine

5 x 12

C

Seated Abduction

5 x 12

D

Seated Calf Machine

E1

Shoulder press machine

5 x 12

E2

Seated Row

5 x 12

F

Assault Bike

2 x 1:30

G

Crunch

3 x 20

Saturday
Week 2 Day 0

A

Eliptical

1 x 10:00

B

Incline DB Bench Press

4 x 10

C

Back Extension

4 x 10

D

V tricep extension

4 x 12

E

DB Chest Fly

4 x 10

F

Leg Extension

5 x 12

12 WEEK - MEAN GENE