Basic Body Building
BlackFire Training
BodybuildingThis program , while named Basic, is far from your average bodybuilding program. If you want to be stronger, build more athletic ability then this is a great introduction into that world. Mixing basic weight training principles with a dash of athletic training, this is a great introduction leading up to our Functional Training program.
A1
Side Plank
2 x 0:45
A2
Scap Push-Up
2 x 15
B
Incline DB Bench Press
3 x 15 @ 80
C
Shoulder Press Machine
3 x 12 @ 80
D
Seated DB Lateral Raise
4 x 20 @ 90
E
DB Z Press
2 x MAX @ 90
A
Abductor Machine
2 x 30 @ 60
B
Adductor Machine
2 x 30 @ 60
C
Lying Leg Curl
4 x 15 @ 70
D
45 Degree Hip Extension
3 x MAX @ 90
E
DB Bulgarian Split Squat
3 x MAX
F
Romanian Deadlift with DB
3 x 15
G
Kas BB Glute Bridge
2 x MAX
A
Seated Good Mornings
2 x 20
B
Dead Bug
2 x 20
C
Rear Delt Fly Machine
2 x 20
D
Cable Facepull
2 x 20
E
Seated Low Row
2 x MAX
F
Single Arm DB Row
3 x 12
G
Upright KB Row with Band
3 x 20
A1
KB single leg RDL
2 x 10
A2
Cossack Squat
2 x 10
B1
Seated Single Leg Lift
2 x 10
B2
ATG Lunge
2 x 8
C
Leg Press
3 x 20
D
DB Reverse Lunge (Front Foot Elevated)
3 x 20
E
Box Squat
2 x 20
F
B Stance Hip Thrust
2 x MAX
G1
Leg Extension
3 x MAX
G2
Heels Elevated Goblet Squat
3 x MAX
A
Treadmill Work
B
Seated DB Curl
3 x 15
C
Tricep Pushdown
3 x 15
D
Bicep Curl Machine
3 x 20
E
Deficit Push Up
3 x MAX
F
Alternating V-Ups
3 x 20
G
KB Russian Twist
3 x 20
