Gym workout >> Week 5 session 1

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Week 5 Session 1

This week, try to slightly increase the weight. For example, if you were using a 5kg dumbbell for the Sumo Squat & Upright Row, switch to a 6kg dumbbell.

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
Superset Cable Squat/Goblet Squat

Superset Cable Squat/Goblet Squat

  • Quads | Glutes | Hamstrings
  • Cable Machine
Superset DB Chest Press/Bent Arm Pullover

Superset DB Chest Press/Bent Arm Pullover

  • Pecs | Triceps
  • Bench | Dumbbells
DB Shoulder Press.

DB Shoulder Press.

  • Deltoids | Triceps
  • Dumbbells | Bench
RDL

RDL

  • Hamstrings, Glutes | Erector Spinae
  • Squat Rack
Cable Face Pull

Cable Face Pull

  • Deltoids | Rhomboids
  • Cable Machine
V Sit Twists

V Sit Twists

  • Abs & Obliques
  • Mat
Back Extension

Back Extension

  • Erector Spinae
  • Mat
Single Leg Jackknife Crunches

Single Leg Jackknife Crunches

  • Abs
  • 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