True Training
Bodybuilding, Strength & ConditioningThis is an Upper Lower Rest training split.
You can take more days rest in between if needed.
I wouldn't train over 2 days in a row, if you must do a 3rd day in a row, try rest for 2 days if you can.
Features4 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
Complete 2 rounds of Back to wall shoulder flexion x5 Push ups w/ reach x5 Plank w/ heel reference x5
B
DB Bench Press
C
Machine Shoulder Press
D
Close Grip Bench Press - Smith Machine
E
Lat Pulldown
F
1 Arm Half Kneeling Row
G
Tricep Rope Push Down
H
Incline DB Bicep Curl
I
Warm Up
A
Complete 2 rounds of 90/90 hip lift x5 breaths Plank w/ reach x 3 on each side Complete 2 rounds of Goblet squat x5 w/ 12kg Couch stretch x 5 breaths on each side
B
45 Degree Back Extension
C
Smith Machine Squat
D
Leg Extensions
E
Walking Lunges
F
Calf Raise On Leg Press
G
Hanging Knee Raise
2 x MAX @ 0 kg
Warm Up
A
Complete 2 rounds of Back to wall shoulder flexion x5 Push ups w/ reach x5 Plank w/ heel reference x5
B
30 Degree Incline DB Press
C
Seated DB Shoulder Press
D
Dips
2 x MAX @ 0 kg
E
Mid Row
F
1 Arm Half Kneeling Lat Pull Down
G
1 Arm DB Preacher Curl
H
Tricep Cable X Extension
Warm Up
A
Complete 2 rounds of 90/90 hip lift x5 breaths Plank w/ reach x 3 on each side Complete 2 rounds of Goblet squat x5 w/ 12kg Couch stretch x 5 breaths on each side
B
Lying Leg Curl
C
Barbell RDL
D
Adductor Machine
E
Bulgarian Split Squat
F
Seated Calf Raise
G
Ab Mat Crunches
2 x MAX @ 0 kg
Warm Up
A
Complete 2 rounds of Back to wall shoulder flexion x5 Push ups w/ reach x5 Plank w/ heel reference x5
B
Machine Chest Press
C
Smith Machine JM Press
D
Cable Lateral Raise
E
Seated Row
F
Machine Lat Pull Down
G
Incline Cable Bicep Curl
H
Overhead Tricep Cable Extension
