Home » In-gym Female 3rd of June to 24th of June In-gym Female 3rd of June to 24th of June June 1, 2019 by AndrewWe’re now doing things a little bit differently. The ‘plans’ section will have a new 3-week training plan uploaded every 3 weeks for each plan type. 2 recipes will be uploaded each week just as before, these will be uploaded as a ‘nutrition plan’. These will be uploaded each week.We wanted to streamline things, so we separated the meal plans and training plans into their own sections.Try and hit all 5 of the sessions!Tap on the exercise name to see an illustration and description! You can also log your weight, sets and reps by tapping on the green + that appears in the bottom right after tapping on an exercise.Scroll to the very bottom of this page for detailed instructions.#ExerciseSetsRepsTempoRestMONDAY1Split squat3,4,5822122RDL3,4,4832123Step up3,4,48 (e/l)14Cable pull through3,4,41212215ABulgarian split squat3,3,430sec (e/l)-5BCalf raise3,3,412 (e/l)1TUESDAY1Bench press3,4,582211.52Military press3,4,481.53Dumbbell row3,4,4101.54Push up3,3,41232115ADumbbell fly3,3,412221-5BSkull crusher3,3,4121WEDNESDAY1Run13km--1Row12km--THURSDAY1Trapbar deadlift3,4,4822Dumbbell goblet squat3,4,4832113ASL hip thrust3,3,412-3BDumbbell suitcase carry3,3,430sec (e/a)1.54AIncline rear-delt fly3,3,412122-4BIncline curl3,3,412-1FRIDAY1Hollow hold3,4,430 sec12Plank arm lifts3,4,48 (e/a)13Bike3,3,42 min80%1 min4Push up3,3,4max1.55Barbell row3,3,4121221How to read the program?Sessions 1-5 should be completed in order across the week. In column 2, “2A, 2B” represents a superset. A superset involves you completing exercise “A” immediately followed by exercise “B”. In the “Sets” column, the 3 numbers represent the sets assigned to week 1,2 and 3. In most cases the amount of sets will increase across the training block.In the “Reps” column, (e/l) stands for ‘each leg’, (e/a) for ‘each arm’. Tempo is specific to the exercise but the 3 numbers represent the seconds assigned to the ‘up’, ‘pause’ and ‘down’ stages of the exercise. The pause will always be at the highest tension point of the exercise. You can also tap on the name of exercises to view more information and see an example of how they are performed.‘W’ at the top of the plan means warm up.