Gym workout >> Week 4 session 1

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Week 4 Session 1

Session Information: Complete 3 sets of 12 reps (unless otherwise noted). Rest between supersets should be 60-90 seconds. For the AMRAP finisher, complete as many rounds as possible in 3 minutes. 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 - Walk out

Warm Up - Walk out
Warm Up - Front Lunges

Warm Up - Front Lunges
Warm Up - Lateral Lunges

Warm Up - Lateral Lunges
Warm Up - Woodchop

Warm Up - Woodchop

  • Obliques
Warm Up - T-Rotation

Warm Up - T-Rotation
Cable Deadlift

Cable Deadlift

  • Glutes | Erector Spinae
  • Cable Machine
Molly Smith doing a dumbbell single arm row

DB Single Arm Row

  • Traps | Lats | Biceps
  • Dumbbells | Bench
DB Shoulder Press

DB Shoulder Press

  • Deltoids | Triceps
  • Dumbbells | Bench
Cable Chest Press

Cable Chest Press

  • Pecs & triceps
  • Cable Machine
Lunge With Overhead Press

Lunge With Overhead Press

  • Quads | Glutes | Hamstrings | Details | Triceps
  • Dumbbells
AMRAP Finisher - Squat to swing

AMRAP Finisher - Squat to swing

  • Quads | Glutes | Hamstrings
  • Dumbbells
AMRAP Finisher - Jump Squats

AMRAP Finisher - Jump Squats

  • Quads | Glutes | Hamstrings
Cool Down - Quad Stretch

Cool Down - Quad Stretch
Cool Down - Oblique Stretch

Cool Down - Oblique Stretch
Cool Down - Glute & Spine Stretch

Cool Down - Glute & Spine Stretch