Strength and function.

Unlock your potential with the "Strength and Function" program, a dynamic 1-week training plan designed to enhance your overall strength and functional fitness. Comprising four intense sessions each week, you'll engage in a variety of exercises targeting major muscle groups, including chest, back, legs, and arms. From incline bench presses to pendulum squats, this program combines traditional lifts with functional movements to build strength and improve your athletic performance. Get ready to challenge yourself and elevate your training!

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Week 1

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

Pull-Up (Weighted)

Lat Pulldown (Neutral Grip)

Bicep Curl (EZ Bar)

Bicep Curl (Dumbbell)

Tricep Extension (Cable)

Seated Row (Cable)

Bench Press (Dumbbell)

Lat Prayer

Reverse Pec Deck

Chest Press (Machine)

Tricep Kickback

Leg Extension

Seated Hamstring Curl

Hack Squat

Hyperextension

Squat lunge

Abs Crunch (Weighted)

Pendulum Squat

Goblet Squat

Romanian Deadlift (Barbell)

Calf Raise (Leg Press)

Seated Calf Raise

Seated Shoulder Press (Dumbbell)

Rear Delt Fly (Dumbbell)

Hip Abductor (Machine)

Hip Adductor (Machine)

Reverse Abs Crunch (Bodyweight)

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