Parks Smithey Coaching
Coach
Arthur Smithey
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 4-week program
Sunday
Week 1 Day 1
A
Pull-Up
3 x 6
B
Shoulder Press
3 x 10
C
Reverse Flys
3 x 15
D
Preacher Curl
4 x 20
E
Lying Tricep Extension
4 x 12
F
DB Lateral Raise
3 x 15
Monday
Week 1 Day 2
A
Romanian Deadlift (RDL)
3 x 8
B
Prone Machine Hamstring Curl
1 x 20
C
hack squat machine
3 x 15
D
seated leg curls
4 x 10
E
standing calf raise machine
3 x 12
F
Leg Extension
4 x 15
Tuesday
Week 1 Day 3
Wednesday
Week 1 Day 4
A
T-Bar Row
4 x 10
B
DB Bench Press
4 x 12
C
Neutral grip lat pull down
3 x 12
D
Incline DB Bench Press
3 x 12
E
Incline Lateral Raise
3 x 15
Thursday
Week 1 Day 5
Friday
Week 1 Day 6
Friday
Week 1 Day 6
A
Pull-Up
3 x 6
B
Shoulder Press
3 x 10
C
Reverse Flys
3 x 15
D
Preacher Curl
4 x 20
E
Lying Tricep Extension
4 x 12
F
DB Lateral Raise
3 x 15
Saturday
Week 2 Day 0
A
Lying Leg Curl
1 x 20
B
hack squat machine
3 x 10
C
Romanian Deadlift (RDL)
3 x 10
D
Leg Extension
3 x 15
E
standing calf raise machine
3 x 12
F
seated leg curls
3 x 10
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