Gym workout >> Week 4 session 1

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Week 4 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 Seated DB Shoulder Press: Start with a moderate weight and increase weight with each set while decreasing reps (e.g., 8 reps, 6 reps, 4 reps)

    • 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
    Back Squat

    Back Squat

    • Quads | Glutes
    • Squat Rack
    DB Chest Press

    DB Chest Press

    • Pecs | Triceps
    • Dumbbells | Bench
    Bent Over Row

    Bent Over Row

    • Lats | Traps | Biceps
    • Squat Rack
    DB Shoulder Press

    DB Shoulder Press

    • Deltoids | Triceps
    • Dumbbells | Bench
    Mountain Climbers

    Mountain Climbers

    • TVA & Hip Flexors
    • Mat
    Side Plank Hip Drops

    Side Plank Hip Drops

    • TVA & obliques
    • Mat
    DB Swings

    DB Swings

    • Quads | Glutes
    • 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