Agus Sangiorgio

General Fitness, Weightlifting
Coach
Agustin Sangiorgio

We are trying to grow in every aspect regarding weights strenght and power .



This program is not your regular girls workout only glutes ands abs .

This is currently my parteners programing wich is updated constantly 

 For the lower body you´ll find a combination of strenght , power and hypertrophy development.For the upper we focus on some basic pushing , bodyweight movements like pull ups and gaining strenght and control through them .

Squeezed in between of some days you´ll see some olympic weightlifting.

Features
6 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
A rack // a bench // Barbells and Dumbells.-Although it is recommended to have cables and machines for the accesories 
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday

A1

Single Leg RDL

3 x 8

A2

Side Plank with Banded Clamshell (Dynamic)

3 x 10

A3

GHD Hip Extension

3 x 10

B

Barbell Deadlift

7, 5, 3, 1, 1, 1, 1 @ _ , _ , _ , _ , 90, 92.5, 90 %

C

Leg Press

3 x 8 @ 264.55 kg

D1

Cable KickBacks

3 x 6 LWP +5lb

D2

Lying Leg Curl

3 x 8 @ 121.25 kg

Monday

Prep

A

Circuito Escapular / Hombro

MFR Dorsal and pecs x10 each x3 Lying Stick Presses x 10 Good Morning Pressesx 10 KB Bottoms up Press 10 x3

B1

Shoulder Press

8, 6, 6, 4, 2 @ 44.09, 48.5, 55.12, 61.73, 66.14 kg

B2

Rotary Row with External Rotation- Swim

4 x 6

C1

Lat Pulldown

8, 8, 10, 10 @ 104.72 kg

C2

DB Reverse Fly

3 x 10

D1

Hanging Knee Raise

3 x 6

D2

Incline bench bicep curl

3 x 8 LWP +2.5lb

Wednesday

A1

Snatch Balance

4 x 3 @ 33.07 kg

A2

Snatch Balance

4 x 3 @ 33.07 kg

A3

Overhead Squat

4 x 3 @ 33.07 kg

B1

Barbell Hip Thrust

3 x 8 @ 242.51 kg

B2

Bulgarian Split Squat

3 x 8 @ 55.12 kg

C1

Calf Raise

3 x 10 @ 70.55 kg

C2

Cable Abductions (Back)

3 x 8 LWP +20lb

Thursday
Upper Heavy Pull Day

Prep

A

Circuito Escapular / Hombro

MFR Dorsal , Pec x10 x3 Lying W presses with DB x10 Cuban Press x10 Side Plank + Lateral Raises x3

B

Lat Pulldown

8, 5, 3 @ 55, 65, 75 %

C1

Pull-Up

1, 3, 3, 4 @ 11.02, _ , _ , _ kg

C2

Bench Press

5 x 5

D1

Pendlay Row

3 x 5 LWP +5lb

D2

Push Press

3 x 5 @ 77.16 kg

E1

Strict Candlestick

3 x 8

E2

Cable Face Pulls

3 x 8 LWP +2.5lb

E3

DB Bench Pull-over

3 x 12 @ 17.64 kg

Friday
Lower back

A1

Double Deadbug

3 x 10

A2

Copenhagen Plank (Long)

3 x 10

A3

Single Arm Farmer Walk

3 x 10

B

Clean

5 x 5 LWP +2.5lb

C

Back Squat

7, 5, 3, 1, 1, 1, 1 @ _ , _ , _ , _ , 90, 92.5, 95 %

D1

Leg Extension

3 x 5 @ 28.66 kg

D2

Back Extension

3 x 15

E1

Adductor Machine

3 x 8 @ 143.3 kg

E2

Cossack Squat

3 x 8 @ 17.64 kg

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