jpssportsperformance
WeightliftingThis program is for those who are just trying to get into weightlifting and need an easy 3 day a week plan to follow. This plan uses mainly machines and band equipment.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Machine Bench Press
3 x 6
B
Leg Press
3 x 6
C
Machine Shoulder Press
3 x 8
D
Machine Seated Low Row
3 x 8
E
Seated Leg Curls
3 x 10
F
Seated Tricep Extension
3 x 10
G
Cable Curls
3 x 12
H
Machine Calf Raises
3 x 12
I
Stationary Bike
1 x 20:00
A
Seated Lat Pulldown
3 x 6
B
Machine Hip Thrust
3 x 8
C
Assisted Pull Up
3 x 6
D
Leg Extension
3 x 10
E
Machine Single Arm Rows
3 x 10
F
Machine Hip Abduction
3 x 10
G
Machine Hip Adduction
3 x 10
H
Cable Facepull
3 x 12
I
Treadmill Work
1 x 30:00
A
Standing Band Press
3 x 10
B
Single Leg Press
3 x 6
C
Banded Chest Flys
3 x 10
D
Machine Hack Squat
3 x 6
E
Banded Rows
3 x 10
F
Lying Leg Curl
3 x 10
G
Split Stance Overhead Tricep Extension
3 x 12
H
Machine Rear Delt Fly
3 x 12
I
Elliptical
1 x 25:00
Jacob Szymanski
NSCA Certified Personal Trainer, CSCS in progress, former athlete that loves to still train like one, wanting to work with people who want to train like athletes and get stronger and faster
