Gym workout >> Week 4 session 1

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Week 4 Session 1

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 5 -10 mins of light cardio (treadmill/x-trainer)

    Warm up 5 -10 mins of light cardio (treadmill/x-trainer)

    • 5 - 10 min
    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
    Cable Squats

    Cable Squats

    • Quads | Glutes | Hamstrings
    • Cable Machine
    Seated Row Machine

    Seated Row Machine

    • Cable Machine
    Cable Chest Press

    Cable Chest Press

    • Pecs | Triceps
    • Cable Machine
    Cable Leg Kickbacks

    Cable Leg Kickbacks

    • Cable Machine
    Molly Smith doing a bent over row

    Bent Over Row

    • Lats | Traps | Biceps
    • Squat Rack
    V Sit Twists

    V Sit Twists

    • Abs & Obliques
    • Mat
    Back Extension

    Back Extension

    • Erector Spinae
    • Mat
    Devil Press

    Devil Press

    • Quads | Glutes | Hamstrings | Deltoids | Pecs
    • Dumbbells
    Cardio (optional)

    Cardio (optional)

    • 15 - 20 min
    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