Sami’s functionone

Overview: Through this program I have aimed to achieve strength, muscle, athletics and most importantly low body fat. Upper lower days help maintain a balance between upper and lower body. This a beneficial specially someone who wants to improve their lower body. 

Breakdown:
Two upper body days have all the basics exercises that are required to build a well balanced physique. *Progressive overload and training to failure should be achieved. ￼
Two lower body days are balanced to achieve lower body strength and also mobility and athleticism. 
The mobility at the start and plyometrics at the end of each days can be performed through a YouTube video that I will attach the link to. 
*Progressive overload and training to failure should be achieved. 
Two cycling days to improve cardiovascular fitness and burn extra calories to achieve lower body fat. 

Remember:
The training days will demand and should be met with strength and most of all a dedication to be better. If you endure, you will conquer.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Mobility Work

Lunge (Dumbbell)

Romanian Deadlift (Barbell)

Standing Calf Raise

Abs Crunch (Weighted)

Plyometrics

Lower 1

Cycling

High Row

Single Arm Shoulder Press

Pec Fly (Dumbbell)

Chest Fly (Machine)

Tricep Rope Push Down (Cable)

Bicep Curl (Barbell)

Bicep Curl Iso

Hammer Curl (Cable)

Shrug (Dumbbell)

Upper 2

Incline Bench Press (Dumbbell)

Seated Row (Machine)

Lateral Raise (Dumbbell)

Dip (Weighted)

Neck Curl

Belt Squat

Hamstring Curl

Seated Calf Raise

Leg Raise (Captain's Chair)

Lower 2

Cycle

Stretching

Rest Day

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