Gym workout >> Week 5 session 2

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Week 5 Session 2

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
RDL

RDL

  • Hamstrings, Glutes | Erector Spinae
  • Squat Rack
Bent Over Row

Bent Over Row

  • Lats | Traps | Biceps
  • Squat Rack
Superset DB Chest Press/Shoulder Press

Superset DB Chest Press/Shoulder Press

  • Pecs | Triceps
  • Dumbbells | Bench
Leg Press

Leg Press

  • Leg Press Machine
Lateral raise

Lateral raise

  • Deltoids
  • Dumbbells
Single Leg Jackknife Crunches

Single Leg Jackknife Crunches

  • Abs
  • Mat
V Sit Twists

V Sit Twists

  • Abs & obliques
  • Dumbbells | Mat
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