Marcellus Simmons
General Fitness, Bodybuilding, Personal TrainingWelcome to Your 4-Day Iron Progression
You've got some experience, but now you need some guidance? I GOT YOU! This program is eight-week program is the next step in your training age. These exercises in this program are becoming staples to your training as you move further into your training career and the next phase of training, whether it is for lifestyle, bodybuilding, powerlifting, or more!
Each exercise has a video that will explain and demostrate the movement of your exercise. If your facility does not have the equipment presented in the program, feel free to contact me, and we can make adjustments to the program for future use.
Contact Me For The Access Code and Payment of The Plan!
Can't Wait To See What These Next Eight Weeks Look Like For You and Excited To See The Growth You'll Have
1 sessions per week
Must use App app to view and log training
Program Training
A1
Straight Arm Pulldown
3 x 10
A2
Strict Bodyweight Pull-Up
3 x 6
B
Chest Supported T-Bar Row
C
Single Arm Lat Pulldown
D
Machine Low Row
E
Cable Pull Apart
3 x 10
F
DB Lateral Raise
3 x 10
G
Single Arm Machine Rear Delt Flys
2 x 10
A
Seated Cable Chest Press
3 x 10
B
Smith Machine Incline Bench
10, 8, 6, 6
C
DB Bench Press
D
Machine Chest Press
E
Decline Push Up
F1
Pec Dec Flys
2 x 10
F2
Assisted Dips
A1
Seated Leg Curl
3 x 10
A2
Leg Extension
3 x 10
B
DB RDL
3 x 10
C
Back Squat
8, 5, 5, 5
D
Lateral Squats
3 x 6
E
Single Leg Curl
2 x 10
F
Standing Calf Raise
2 x 20
A
Seated DB lateral Raise
3 x 10
B
Smith Machine Shoulder Press
C
Cable Lateral Raise
3 x 10
D1
Incline DB Curl
3 x 10
D2
DB Incline SkullCrusher
3 x 10
E1
Machine Preacher Curl
3 x 10
E2
Machine Tricep Extension
3 x 10
F1
Hammer Curl
2 x 10
F2
Cable Single Arm Pushdown
2 x 12
