Bradletes
Bodybuilding, Functional Fitness5 sessions per week
Must use App app to view and log training
Program Training
A
Low Cable Curls
4 x 8
B
High Cable Curls
5 x 10
C
Preacher Curls
5 x 7
D
Reverse Curl (barbell)
6 x 12
E
Hammer Curl
5 x 8
F
Cable Tricep Push Down
4 x 12
G
Single Arm Tricep Extension
3 x 10
H
Tricep Extension - 2 Hands
5 x 6
I
Dips
MAX, 0.75, 0.5
J
Close Grip Bench Press
4 x 5
A
Standing DB Press
5 x 8
B
Seated DB Split Press
4 x 6
C
Seated DB V-Outs
3 x 12
D
Barbell Front Deltoid Lift
4 x 10
E
Cable CrossBody Medial Lift
5 x 7
F
DB Posterior Delt Lift
4 x 10
G
Reverse Grip Shrug
4 x 15
H
Pronated Grip Shrug
3 x 8
A
Single Leg Press
3 x 10
B
Leg Press
5 x 8
C
Trap Bar Deadlift
4 x 10
D
Barbell Deadlift
3 x 5
E
Adductors
4 x 15
F
Abductors
4 x 15
G
Seated Calf Raises
20, 20, 20, 20, 10, 10, 10
A
Bench Press
4 x 3
B
Barbell Incline Bench Press
3 x 5
C
Decline DB Bench Press
4 x 8
D
Cable Fly
3 x 10
E
Cable Fly
4 x 8
F
Incline DB Bench Press
3 x 10
Circuit
G
Dips and Push Ups Max Set of Dips into Max set of Push Ups 3x
A
Reverse Grip Rows
5 x 8
B
Wide Grip Bar Rows
3 x 10
C
Single Arm DB Rows
4 x 7
D
Good Morning
4 x 7
E
Deadlift Sumo
3 x 10
F
Strict Barbell High Pull
5 x 10
G
Strict Bodyweight Pull-Up
MAX, 0.5, 0.25
