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BVPT- July Program
by null
14 athletes joined
Program Description
Provide a well rounded strength and conditioning program for BVPT clients
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Athletics, Muscle & Sculpting, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jul 01, 2024 09:42
Last Edited
Jul 20, 2024 03:33
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Week 1
1 / 4 Weeks
Day 1
1
Ski Erg/Bands
1 Set
5 mins
2
Bench Press (Smith Machine)
3 Sets
15 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
4
Arnold Press
3 Sets
15 Reps
5
Ez Curl Upright Row
3 Sets
15 Reps
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
7
Battle Ropes
5 Sets
30 secs
Day 2
1
Rower/Bands
1 Set
5 mins
2
Lat Pulldown (Close Grip)
3 Sets
15 Reps
3
Bicep Curl (Cable)
3 Sets
15 Reps
4
Single Arm Row (Dumbbell)
3 Sets
15 Reps
5
Pullover (Dumbbell)
3 Sets
15 Reps
6
Single Arm Row (Dumbbell)
3 Sets
15 Reps
7
Med Ball Slam
3 Sets
20 Reps
Day 3
1
Squat (Bodyweight)
1 Set
1-5 mins
2
Squat (Barbell)
3 Sets
15 Reps
3
Glute Kickback
3 Sets
15 Reps
4
Leg Press
3 Sets
15 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
6
Good Morning
3 Sets
15 Reps
7
Run
1 Set
5 mins