Gym workout >> Week 4 session 2

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Week 4 Session 2

Session Information: Complete 3 sets of 12 reps (unless otherwise noted). Rest between supersets should be 60-90 seconds. For the finisher, complete 2 rounds of each exercise. 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 - T-Rotation

Warm Up - T-Rotation
Superset 1A - RDL

Superset 1A - RDL

  • Hamstrings, Glutes | Erector Spinae
  • Barbell
Superset 1B - Bent Over Row

Superset 1B - Bent Over Row

  • Lats | Traps | Biceps
  • Squat Rack
Superset 2A - DB Floor Press And Glute Raise

Superset 2A - DB Floor Press And Glute Raise

  • Triceps | Pecs | Glutes
  • Dumbbells
Superset 2B - Single Arm Tricep Kickback

Superset 2B - Single Arm Tricep Kickback

  • Cable Machine
Cable Woodchoppers

Cable Woodchoppers

  • Obliques
  • Cable Machine
Cable Twist

Cable Twist

  • Obliques
  • Cable Machine
AMRAP Finisher - Push up-Renegade Row

AMRAP Finisher - Push up-Renegade Row

  • Upper Back | Pecs | Core
  • Dumbbells
Finisher - Mountain Climbers

Finisher - Mountain Climbers

  • TVA & Hip Flexors
  • Mat
Cool Down - Shoulder Stretch

Cool Down - Shoulder Stretch
Cool Down - Downward Dog

Cool Down - Downward Dog
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