Hey Joe. Here is your programme based on your initial requirements. The programme consists of compound and isolation exercises. Each session has a conditioning finisher to it. Some of the exercises you won't know but that's fine, that's what the team is for, to coach you through them. Please give us plenty of feedback so we know the programme is on point, or if you would like to take it in a slightly different direction. Based on your short term goals I think this structures well but we love feedback at Target fit so keep talking to us. Don't forget that as well as an unlimited number of sessions with our coaching team, you also get classes for free so book in. Look forward to seeing you in the gym soon buddy 🙌
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