Jaelyn Sides
Weightlifting
Coach
Jaelyn Sides
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1
A
Front Foot Elevated Split Squat
12, 10, 8, 6 @ 35, 35, 45, 45 lb
B
RDL
12, 10, 8, 6 @ 35, 35, 45, 45 lb
C
Hip Abduction
12, 10, 8, 6 @ 120, 130, 140, 150 lb
D
Hip Abductor Machine
4 x 30 @ 110 lb
E
Battle Rope Alternating Waves
5 x 30 @ 60
Monday
Week 1 Day 2
A
Tricep Cable Extensions
12, 10, 8, 6 @ 80, 90, 100, 110 lb
B
Cable Overhead Tricep Extensions
12, 10, 8, 6 @ 30, 30, 40, 40 lb
C
Machine Pec fly
12, 10, 8, 6 @ 120, 140, 140, 160 lb
D
Seated DB Press
12, 10, 8, 6 @ 25, 30, 30, 35 lb
E
AB Crunch Machine
4 x 15 @ 150 lb
Tuesday
Week 1 Day 3
A
V-grip Lat pulldown
12, 10, 8, 6
B
1-Arm DB Row
12, 10, 8, 6
C
DB Bicep Curls
12, 10, 8, 6
D
Hammer Curl
12, 10, 8, 6
E
Battle Rope Alternating Waves
5 x 30 @ 60
