Gym workout >> Week 4 session 2

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Week 4 Session 2

This week, try to slightly increase the weight. For example, if you were lifting 5kg each side for the RDL, add on slightly more weight and see how you feel.

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 Deadlift

Cable Deadlift

  • Glutes | Erector Spinae
  • Cable Machine
Lat Pulldown.

Lat Pulldown.

  • Pecs | Triceps
  • Cable Machine
Chest Press Machine

Chest Press Machine

  • Pecs | Triceps
  • Chest Press Machine
Superset Cable Bicep Curl/Tricep Pushdown

Superset Cable Bicep Curl/Tricep Pushdown

  • Quads | Glutes
RDL

RDL

  • Hamstrings, Glutes | Erector Spinae
  • Squat Rack
Cable Twist

Cable Twist

  • Obliques
  • Cable Machine
Cable Abs Crunch

Cable Abs Crunch

  • Abs
  • Cable Machine
Back Extension

Back Extension

  • Erector Spinae
  • Mat
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