Gym workout >> Week 4 session 3

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Week 4 Session 3

Session Information: Sets and reps are given below. INCREASE IN WEIGHT FROM WEEK 2. Rest between sets should be 60 seconds for each exercise apart from Push-up/Renegade Row which is 45 seconds rest. 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
DB Swings

DB Swings

  • Quads | Glutes | Hamstrings
  • Dumbbells
DB Floor Press and Glute Raise

DB Floor Press and Glute Raise

  • Dumbbells
Bent Over Row

Bent Over Row

  • Lats | Traps | Biceps
  • Squat Rack
Halo to Cross Body

Halo to Cross Body

  • Deltoids | Triceps | Pecs
  • Dumbbells
Push-up/Renegade Row

Push-up/Renegade Row

  • Dumbbells
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