Tailboard Strength & Conditioning
1 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
@ 65 %
B
Incline DB Bench Press
4 x 12 @ 7
C1
Seated DB Shoulder Press
3 x 8 @ 7
C2
Seated Lateral Raise
3 x 12 @ 6
D
Seated Chest Fly Machine
3 x 12
E
Tricep Pushdown
3 x 10
F
Dips
3 x MAX
A
Back Squat
@ 65 %
B
Hack Squat
4 x 12 @ 7
C
DB Bulgarian Split Squat
3 x 12 @ 6
D
Leg Extension
3 x 12 @ 8
E
Calf Raise
4 x 15
F1
DB Walking Lunge
3 x 20
F2
Hollow Hold
3 x 1:00
A
Cardio
A
Pendlay Row
@ 60 %
B
Neutral Grip Lat Pull Downs
4 x 12 @ 7
C
1-Arm DB Row
3 x 8 @ 7
D
Machine delt rear fly
3 x 12 @ 6
E1
EZ Bar Curl
3 x 10
E2
Incline DB Curl
3 x 12
A
DB Bench Press
@ 65 %
B
Incline Bench Press
3 x 10 @ 7
C
Cable fly (low to high)
3 x 12 @ 7
D
Strict Press
3 x 8 @ 6
E1
Push Ups
3 x MAX
E2
Dips
3 x 8
A
Deadlift
@ 65 %
B
Romanian Deadlift
3 x 8 @ 8
C
Barbell Hip Thrust
3 x 10 @ 7
D
Partner Nordic Hamstring Curl
4 x 15
E
Back Extension
3 x 12
3 Rounds
F
- 12 Hanging Knee Raises - 10 weighted sit ups - :30 side planks (each side)
