Ad Astra Nutrition and Fitness
Bodybuilding
Coach
Beth Shepherd
Features
3 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Sunday
SBS PH I Week 1 Day 1
A
Heroic Warm-up
For Completion
B
DB Split Squat
3 x 8
C
Single Leg RDL
3 x 8
D
Seated Chest Press
3 x 8
E
Tripod Row
3 x 8
F
Decline Reverse Crunch
3 x 12
Tuesday
SBS PH I Week 1 Day 2
A
Heroic Warm-up
For Completion
B
Dumbbell Hip Thrust
3 x 10
C
Cable Kickback
3 x 8
D
Seated DB Press
3 x 8
E
Straight Arm Pulldown
3 x 8
F
Suitcase Carry
3 x 30
G
Cardio
1 x 15:00
Thursday
SBS PH I Week 1 Day 3
A
Heroic Warm-up
For Completion
B
Leg Press
3 x 8
C
Dumbbell RDL
3 x 8
D
DB Bicep Curls
3 x 8
E
DB Tricep Extension
3 x 8
F
Cable Crunch
3 x 12
G
Cardio
1 x 15:00
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