Full Body Session
Horizontal Loading
LLT
Single Leg Leg Press
reps
10-12 each
reps
10-12 each
| Set | Reps |
|---|---|
| 1 | 10-12 each |
| 2 | 10-12 each |
| 3 | 10-12 each |
LLT
Machine Chest Press
reps
8-12
intensity
8-9
Rest
1-2 mins
reps
8-12
intensity
8-9
Rest
1-2 mins
| Set | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 8-12 | 8-9 RPE | 1-2 mins (h:m:s) |
| 2 | 8-12 | 8-9 RPE | 1-2 mins (h:m:s) |
| 3 | 8-12 | 9-10 RPE | 1-2 mins (h:m:s) |
LLT
Seated Cable Row
reps
6-8
intensity
8-9
Tempo
controlled
Rest
1-2 mins
reps
6-8
intensity
8-9
Tempo
controlled
Rest
1-2 mins
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 6-8 | 8-9 RPE | Controlled | 1-2 mins (h:m:s) |
| 2 | 10-12 | 8-9 RPE | Controlled | 1-2 mins (h:m:s) |
| 3 | 10-12 | 9-10 RPE | Controlled | 1-2 mins (h:m:s) |
LLT
45 Degree Back Extensions
reps
8-12
intensity
7-8
Tempo
controlled
Rest
1-2 mins
reps
8-12
intensity
7-8
Tempo
controlled
Rest
1-2 mins
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 8-12 | 7-8 RPE | Controlled | 1-2 mins (h:m:s) |
| 2 | 8-12 | 7-8 RPE | Controlled | 1-2 mins (h:m:s) |
| 3 | 8-12 | 8-9 RPE | Controlled | 1-2 mins (h:m:s) |
LLT
DB Alt Arm Curls
reps
10-12
intensity
8-9
Tempo
controlled
Rest
45-60 secs
reps
10-12
intensity
8-9
Tempo
controlled
Rest
45-60 secs
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10-12 | 8-9 RPE | Controlled | 45-60 secs (h:m:s) |
| 2 | 10-12 | 9-10 RPE | Controlled | 45-60 secs (h:m:s) |
| 3 | 10-12 | 9-10 RPE | Controlled | 45-60 secs (h:m:s) |
LLT
Cable Tricep Press Down
reps
12-15
intensity
9-10
Tempo
controlled
Rest
45-60 secs
reps
12-15
intensity
9-10
Tempo
controlled
Rest
45-60 secs
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 12-15 | 9-10 RPE | Controlled | 45-60 secs (h:m:s) |
| 2 | 12-15 | 9-10 RPE | Controlled | 45-60 secs (h:m:s) |
| 3 | 12-15 | 9-10 RPE | Controlled | 45-60 secs (h:m:s) |