Damascus Training
General FitnessThis is a program for the everyday warrior. Someone wanting to train to attack the challenges of life head on. To help you be the best version of yourself by getting stronger, more mobile, shredding fat, and packing on muscle in all the right places. The design of this program is to help you stay consistent, use proper technique, and help you accomplish your goals! Anyone from any background can begin training and this is the perfect place to start.
4 sessions per week
Must use App app to view and log training
Program Training
A1
Goblet Squat
3 x 10
A2
RDL
3 x 10
B1
DB Bench Press
3 x 10
B2
1-Arm DB Row
3 x 10
C1
Isometric Lunge Hold
2 x 20
C2
DB Lateral Raise
3 x 12
C3
DB Reverse Fly
3 x 12
A1
Assault Bike
1 x 15:00
A2
Treadmill Work
1 x 15:00
A3
Walk
1 x 15:00
Circuit
B
3 Rounds of Each movement DB Bicep Curl - 10 reps DB Skull Crusher - 10 reps Cable Curl - 20 reps Cable Tricep Extension - 20 reps
A1
Goblet Squat
1 x 20
A2
RDL
1 x 20
B1
Standing DB Press
3 x 10
B2
Lat Pulldown
3 x 10
C1
DB Lunges
3 x 10
C2
Waiter's Walk
3 x 10
C3
Lateral Lunge
3 x 12
A1
Assault Bike
1 x 15:00
A2
Treadmill Work
1 x 15:00
A3
Walk
1 x 15:00
Circuit
B
3 Rounds of Each movement BB Bicep Curl - 10 reps BB Skull Crusher - 10 reps DB Front Raise- 20 reps Pushups - 20 reps
