ATOMIC PERFORMANCE
Strength & Conditioning5 sessions per week
Must use App app to view and log training
Team Training
A1
Rear Delt Fly - Cable
2 x 10
A2
Biceps Curl - Standing High Cable
2 x 12
A3
Dead Hang - Pronated Grip
2 x 4
B
Cable Press - Seated
3 x 10
C
Bench Press - Incline Smith Machine
3 x 8
D
Pec Fly Machine
3 x 10
E
Cable Lateral Raise - Mid Range Long Lever
3 x 10
F
Triceps Extension - Low Cable
3 x 10
A1
Straight arm Pushdown
2 x 10
A2
Cable Crunch - Shortened
2 x MAX
B
Barbell Bent Over Row - Pronated Grip
3 x 8
C
Chest Supported Row - Semi Supinated Grip
3 x 10
D
High Cable Row - Contralateral Neutral Grip
3 x 12
E
Biceps Curl - Dumbbell Standing Alternating
3 x 12
F
Side Bend - Bench
3 x 15
A1
90/90 Shin Box
2 x 4
A2
TFL Smash - Kettlebell
2 x 45
A3
Single Leg RDL - Supported Heels Elevated
2 x 8
B
High Bar Squat
1 x 5
C
Split Squat - FFE Goblet
3 x 12
D
B Stance RDL - Contralateral
3 x 12
E
Leg Press - Glute Bias
3 x 10
F
Leg Raise - Hanging
3 x MAX
A1
Kettlebell Windmill - Half Kneeling
2 x 8
A2
Side Bend - KB
2 x 12
A3
Pull Up - Pronated Grip
2 x MAX
B
Dips
3 x MAX
C
Dumbbell Row - Contralateral
3 x 10
D
Dumbbell Press - Slight Incline
3 x 12
E1
Triceps Extension - Low Cable
3 x 10
E2
Biceps Curl - Standing Low Cable Bilateral
3 x 10
F
Dumbbell Lateral Raise - Long Lever
12, 10, 8
A1
Foam Roll - Glutes
2 x 4
A2
TFL Smash - Kettlebell
2 x 45
A3
Single Leg RDL - Supported Heels Elevated
2 x 8
B
RDL - Barbell
3 x 8
C
Dumbbell Walking Lunge
3 x 10
D
Lateral Lunge - Counterbalance
3 x 15
E
Seated Calf Raise
3 x 12
F
Garhammer Raise
3 x MAX
When you join a team you’re getting more than programming, you’re joining an online community.
Happy Hour Lifting Club
Happy Hour Lifting Club
Happy Hour Lifting Club
