Gym workout >> Week 6 session 1

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Week 6 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.

Session Information:

  • In this session you will be doing Supersets. - To perform a superset you do the first exercise immediately followed by the second exercise without rest between them to maximise the intensity and time under tension. 10 reps of the exercise 1 and 10 reps of the exercise 2 count as 1 set
  • 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 - 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: Sumo Squat with Upright Row/Cable Squat

    Superset: Sumo Squat with Upright Row/Cable Squat

    • Dumbbells | Cable Machine
    Glute Raises

    Glute Raises

    • Glutes | hamstrings
    • Squat Rack | Bench
    Superset: DB Swing/Walking Lunges

    Superset: DB Swing/Walking Lunges

    • Dumbbells | Cable Machine
    Cable Twist

    Cable Twist

    • Obliques
    • Cable Machine
    Back Extension

    Back Extension

    • Erector Spinae
    • Mat
    Plank

    Plank

    • TVA
    • Mat
    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
    20 Min Cardio Machine Of Your Choice (Optional)

    20 Min Cardio Machine Of Your Choice (Optional)

    • 20 min