Gym workout >> Week 6 session 3

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Week 6 Session 3

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
Lat Pulldown Machine

Lat Pulldown Machine

  • Lat Pulldown Machine
DB Chest Press

DB Chest Press

  • Pecs | Triceps
  • Dumbbells | Bench
Superset Cable Squat/Cable Row

Superset Cable Squat/Cable Row

  • Quads | Glutes | Hamstrings
  • Cable Machine
Devil Press

Devil Press

  • Quads | Glutes | Hamstrings | Deltoids | Pecs
  • Dumbbells
Glute Raise with Bar

Glute Raise with Bar

  • Barbell
Mountain Climbers

Mountain Climbers

  • TVA & Hip Flexors
  • 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