Gym workout >> Week 1 session 3

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Week 1 Session 3

Session Information:

  • Rest between sets should be 60 seconds.
  • Remember to watch the tutorial videos if you are unsure on how to perform a movement.
  • Please always ask an instructor at your gym for any further assistance if you are still unsure on how to perform the correct technique.

    • Exercise List

    Warm Up - Lateral Lunges

    Warm Up - Lateral Lunges
    Warm Up - Front Lunges

    Warm Up - Front Lunges
    Warm Up - Woodchop

    Warm Up - Woodchop

    • Obliques
    Warm Up - Walk out

    Warm Up - Walk out
    Warm Up - T-Rotation

    Warm Up - T-Rotation
    Cable Face Pull

    Cable Face Pull

    • Deltoids | Rhomboids
    • Cable Machine
    DB Chest Press

    DB Chest Press

    • Pecs | Triceps
    • Dumbbells | Bench
    DB Shoulder Press

    DB Shoulder Press

    • Deltoids | Triceps
    • Dumbbells | Bench
    Cable Squats

    Cable Squats

    • Quads | Glutes | Hamstrings
    • Cable Machine
    Woodchopper

    Woodchopper

    • Obliques
    • Cable Machine
    Crunch

    Crunch

    • Abs
    • Mat
    Back Extension

    Back Extension

    • Erector Spinae
    • Mat
    Mountain Climbers

    Mountain Climbers

    • TVA & Hip Flexors
    • Mat
    Cool Down - Downward Dog

    Cool Down - Downward Dog
    Cool Down - Quad Stretch

    Cool Down - Quad Stretch
    Cool Down - Shoulder Stretch

    Cool Down - Shoulder Stretch
    Cool Down - Glute & Spine Stretch

    Cool Down - Glute & Spine Stretch
    20 Min Cardio Machine Of Your Choice (Optional)

    20 Min Cardio Machine Of Your Choice (Optional)

    • 20 min