Smithwick Performance Training
This 6-Week program is the perfect solution for anyone seeking an efficient, effective, and flexible fitness routine. With 4 sessions per week and just a pair of dumbbells, you can enjoy increased strength, improved conditioning, and greater flexibility. Let's get after it!
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Bent Over DB Row
4 x 15
A2
DB Lateral Raise
4 x 20
A3
DB Kong Row
4 x 20
A4
2 DB Single Leg RDL
4 x 12
A5
Pull-Up
4 x 5
A6
DB Russian Twist
Circuit
B
For Time 10,9,8,7,6,5,4,3,2,1 - DB Swing - Push Ups
A1
DB Seated Press
4 x 12
A2
DB Front Raise
4 x 20
A3
DB Bench Press
4 x 15
A4
Staggered Plyo Push-Up
4 x 20
A5
DB Pullover
4 x 15
B1
DB Skull Crushers
1 x 50
B2
Seated Pikes
1 x 50
Circuit
C
For Time 5 Rounds - 10 DB Squat Cleans - 10 DB Push Press
A1
DB Strict Press
4 x 12
A2
DB Front Raise
4 x 12
A3
DB Lateral Raise
4 x 12
A4
DB Upright Row
4 x 12
A5
DB Arnold Press
4 x 12
B
Turkish Get Up
1 x 10
A1
DB Deadlift
4 x 12
A2
DB Front Squat
4 x 12
A3
DB Renegade Row
4 x 12
A4
DB Swing
4 x 15
B
Single Arm Front Rack Lunge
1 x 100
