Parks Smithey Coaching
Bodybuilding, Strength & Conditioning6 sessions per week
Must use App app to view and log training
Team Training
A
Shoulder Press
4 x 6
B1
DB Lateral Raise
4 x 10
B2
DB Lateral Raise
4 x 20
C
Reverse Flys
4 x 12
D1
T-Bar Row
4 x 8
D2
DB Shrug
3 x 12
E
Cable Facepull
2 x 20
A
Incline Bench Press
4 x 6
B
Seated Chest Press
3 x 8
C
Cable Seated Fly
3 x 15
D
Chest Press
2 x 10
E
DB Bicep Curls
3 x 12
F
Preacher Curl
3 x 15
G
Hammer Curl
2 x 20
A
Leg Extension
3 x 20
B
Hack Squat
4 x 8
C
Front Squat
3 x 10
D
Bulgarian Split Squat
3 x 12
E
Leg Extension
3 x 12
F
Calf Raise Series
3 x 12
A
Treadmill Work
1 x 35:00
A
Bent Over Row
4 x 6
B
Lat Pulldown
3 x 10
C
Reverse Flys
4 x 20
D
Power Shrugs
3 x 15
E
Rear Delt Flyes
2 x 25
F
Pullover
3 x 12
A
DB Shoulder Press
3 x 10
B
Seated Lateral Raise
3 x 12
C
Lateral Raise with Band
2 x 25
D
Reverse Flys
3 x 15
E
Tricep Pushdown
3 x 12
F
DB Overhead Tricep Extension
3 x 12
G
Preacher Curl
3 x 10
H
Banded Bicep Curl
2 x 25
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Built by Design 5 day program
Built by Design 5 day program
Built by Design 5 day program
