Gym Freaks
Bodybuilding, General Fitness, Strength & Conditioning, Power Sports , Weightlifting, Law Enforcement1 sessions per week
Must use App app to view and log training
Program Training
A1
Heroic Warm-up
3 x 0:20
A2
Swimming Upper Body Warm up
A3
Battle Rope Alternating Waves
3 x 10
A4
Push-Up
3 x MAX
B1
Chest Press
3 x 12 @ 40 lb
B2
DB Chest Fly
3 x 10 @ 20 lb
B3
The Dip
3 x 10
C1
DB Shoulder Press
3 x 10 @ 20 lb
C2
DB Front Raise
3 x 10 @ 15 lb
C3
DB Lateral Raise
3 x 10 @ 15 lb
D1
Incline DB Bench Press
3 x 10 @ 30 lb
D2
Shoulder Press
3 x 10 @ 20 lb
D3
DB Front Raise
3 x 10 @ 15 lb
D4
DB Lateral Raise
3 x 10 @ 15 lb
E1
Plank
3 x 1:00
E2
Mountain Climber
3 x 30
E3
Roll Up Crunch
3 x 10
E4
Crunches
3 x MAX
A
Heroic Warm-up
3 x 0:20
B1
Rowing
3 x 60 @ MAX
B2
Pull-Up
3 x MAX
C1
Lat Pull Downs
3 x 10 @ 75 lb
C2
Lat Pull Over
3 x 10 @ 55 lb
C3
Rope Face Pull
3 x 10 @ 45 lb
C4
DB Bicep Curls
3 x 10 @ 25 lb
C5
EZ Bar Curl
3 x 10 @ 25 lb
C6
Alternating DB Hammer Curl
3 x 10 @ 20 lb
D1
1-Arm DB Row
3 x 10 @ 35 lb
D2
Alternating Dumbbell Row
3 x 30 @ 20 lb
D3
2 Arm DB Row
3 x 10 @ 20 lb
D4
Iso Hold DB Curl
D5
Alternating Bicep Curls
3 x 10 @ 20 lb
E
A
Heroic Warm-up
3 x 20
B
1-mile Run
1 x 9:00
C
Walk
1 x 1
D
Dynamic Stretch
A1
Heroic Warm-up
3 x 0:20
A2
Swimming Upper Body Warm up
A3
Battle Rope Alternating Waves
3 x 10
A4
Push-Up
3 x MAX
B1
Chest Press
3 x 12 @ 40 lb
B2
DB Chest Fly
3 x 10 @ 20 lb
B3
The Dip
3 x 10
C1
DB Shoulder Press
3 x 10 @ 20 lb
C2
DB Front Raise
3 x 10 @ 15 lb
C3
DB Lateral Raise
3 x 10 @ 15 lb
D1
Incline DB Bench Press
3 x 10 @ 30 lb
D2
Shoulder Press
3 x 10 @ 20 lb
D3
DB Front Raise
3 x 10 @ 15 lb
D4
DB Lateral Raise
3 x 10 @ 15 lb
E1
Plank
3 x 1:00
E2
Mountain Climber
3 x 30
E3
Roll Up Crunch
3 x 10
E4
Crunches
3 x MAX
A1
Heroic Warm-up
3 x 0:20
A2
Battle Rope Alternating Waves
3 x 40
B1
Rowing
3 x 60 @ MAX
B2
Pull-Up
3 x MAX
C1
Lat Pull Downs
3 x 10 @ 70 lb
C2
Lat Pull Over
3 x 10 @ 50 lb
C3
Rope Face Pull
3 x 10 @ 40 lb
C4
DB Bicep Curls
3 x 10 @ 25 lb
C5
EZ Bar Curl
3 x 10 @ 25 lb
C6
Alternating DB Hammer Curl
3 x 10 @ 20 lb
D1
1-Arm DB Row
3 x 10 @ 35 lb
D2
Alternating Dumbbell Row
3 x 30 @ 20 lb
D3
2 Arm DB Row
3 x 10 @ 20 lb
D4
Iso Hold DB Curl
D5
Alternating Bicep Curls
3 x 10 @ 20 lb
E
A1
Heroic Warm-up
3 x 0:20
A2
Plank Tricep Extension
3 x 10
B1
Tricep Rope Pulldowns
3 x 10 @ 40 lb
B2
Bench Dips
3 x 10
B3
Cable Biceps Curl
3 x 10 @ 25 lb
B4
SL Bicep Curl
3 x 10 @ 15 lb
C1
DB Tricep Extension
3 x 10 @ 15 lb
C2
Overhead Cable Tricep Rope Pulldown
3 x 10 @ 40 lb
D1
Cable Biceps Curl
3 x 10 @ 40 lb
D2
Hammer Curl
3 x 10 @ 20 lb
D3
Single Arm Cable Curl
3 x 10 @ 15 lb
E1
DB Overhead Tricep Extension
3 x 10 @ 40 lb
E2
Close Grip Push-Up
3 x MAX @ 60
