In-gym Female 15th of July to 5th of August

In-gym Female 15th of July to 5th of August

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.

#
Exercise
Sets
Reps
Tempo
Rest
MONDAY
1Incline press3,4,4102111.5
2AAlternating shoulder press3,3,412 (e/a)-
2BIncline dumbbell row3,3,4410 sec hold1
3Push up3,4,4101.5
4APlate raise3,3,4151
4BScott press3,3,415-
5Skull crusher3,4,4151
TUESDAY
1Deadlift3,4,482
2Leg press3,4,4151.5
3SL hamstring curl (machine)3,4,415 (e/l)1
4ARDL3,3,415-
4B1/4 squat3,3,420slow1
4CCalf raise3,3,410slow1
WEDNESDAY
1Inverted rowAMRAP 45 min10-1
2Walking lunge-30m--
3V-up-30 sec--
4Bike-1km--
5Burpee-30 sec--
THURSDAY
1Bench press3,4,4102112
2ASide plank3,4,420 sec-
2BChin up3,4,4max1
3AFarmers carry3,3,460m-
3BIncline fly3,3,412-1
4ACrunch3,3,4201
4BOverhead cable extension3,4,4101
FRIDAY
1Box squat3,4,482112
2Reverse lunge3,4,410 (e/l)1
3Barbell hip thrust3,3,412-
4AHyperextension3,3,4151.5
4BSuperman3,3,430 sec122-
4CHammer curl3,4,412-1
5Rower11.5km-1

How to read the program?

  1. Sessions 1-5 should be completed in order across the week.
  2. In column 2, “2A, 2B” represents a superset. A superset involves you completing exercise “A” immediately followed by exercise “B”.
  3. 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.
  4. In the “Reps” column, (e/l) stands for ‘each leg’, (e/a) for ‘each arm’.
  5. 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.
  6. You can also tap on the name of exercises to view more information and see an example of how they are performed.
  7. ‘W’ at the top of the plan means warm up.

Leave a Comment