Donald Coppola Home Page
Click the exercise for a description.
Please use this form at least once every two weeks to check in.
Full Body Workout
- Standing Cable Row / Seated Cable Row
- 9 for pin placement - medium weight
- 3 sets of 12 reps
- 9 for pin placement - medium weight
- Standing High Cable Row / Seated High Cable Row
- 10 for pin placement - heavy weight
- 3 sets of 12 reps
- 10 for pin placement - heavy weight
- Single Arm Twisting Row
- 12 for pin placement
- 2 sets of 12 reps
- 12 for pin placement
- Cable Deadlifts
- 8 for pin placement - medium weight
- 3 sets of 12 reps
- 8 for pin placement - medium weight
- Cable Chest Press
- 8 for pin placement - medium/heavy weight
- 3 sets of 12 reps
- 8 for pin placement - medium/heavy weight
- Single Arm Twisting Press
- 7 for pin placement
- 2 sets of 12 reps
- 7 for pin placement
- Incline Cable Press / Dumbbell Incline Press
- 6 for pin placement - medium/heavy weight
- 3 sets of 12 reps
- 6 for pin placement - medium/heavy weight
- Leg Extension
- Light weight
- 2 sets of 12 reps
- Light weight
- Stabilized Squats
- Bodyweight
- 3 sets of 12 reps
- Bodyweight
- Split Squats
- Bodyweight
- 2 sets of 12 reps
- Bodyweight
- Lower Back Extension Bench
- Bodyweight
- 2 sets of 10 reps
- Bodyweight