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

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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

Starter Body Sculpt - Phase I