Gym workout >> Week 3 session 1

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Week 3 Session 1

This week, we are decreasing the reps, so you need to slightly increase the weight. For example, if you were using a 4kg dumbbell for the Sumo Squat & Upright Row, switch to a 5kg dumbbell.

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
    Sumo Squat with Upright Row

    Sumo Squat with Upright Row

    • Quads | Glutes | Lats | Traps | Biceps
    • Dumbbells
    Cable Deadlift

    Cable Deadlift

    • Glutes | Erector Spinae
    • Cable Machine
    DB Chest Press

    DB Chest Press

    • Pecs | Triceps
    • Dumbbells | Bench
    Bent Arm Pullover

    Bent Arm Pullover

    • Lats | Pecs
    • Dumbbells | Bench
    Molly Smith doing a Seated Shoulder press

    DB Shoulder Press

    • Deltoids | Triceps
    • Dumbbells | Bench
    Cable Row

    Cable Row

    • Glutes | Erector Spinae
    • Cable Machine
    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