Gym workout >> Week 2 session 1

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Week 2 Session 1

Session Information:

  • Rest between sets should be 30 seconds.
  • Remember to watch the tutorial videos if you are unsure on how to perform a movement.
  • In this session you will be doing an Ascending Pyramid set on a Shoulder Press - Start with your usual weight and increase the weight with each set while decreasing the reps (e.g., 8 reps with moderate weight, 6 reps with heavier weight, 4 reps with heaviest weight).

    • Exercise List

    Warm Up - Lateral Lunges

    Warm Up - Lateral 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 Squats

    Cable Squats

    • Quads | Glutes | Hamstrings
    • Cable Machine
    DB Chest Press

    DB Chest Press

    • Pecs | Triceps
    • Dumbbells | Bench
    Single-Arm Cable Row

    Single-Arm Cable Row

    • Cable Machine
    Seated/Cable Shoulder Press

    Seated/Cable Shoulder Press

    • Deltoids | Triceps
    • Cable Machine
    Single Leg Jackknife Crunches

    Single Leg Jackknife Crunches

    • Abs
    • Mat
    Side Plank

    Side Plank

    • TVA | Obliques
    • Mat
    Back Extension

    Back Extension

    • Erector Spinae
    • 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