Home » In-gym Female 26th of August to 16th of September In-gym Female 26th of August to 16th of September August 25, 2019 by AndrewTry 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.#ExerciseSetsRepsTempoRestMONDAY1Bench press3,4,4521X1.52AIncline dumbbell press3,3,41221X-2BSingle arm dumbbell row3,3,412 (e/a)X1213APull up3,4,4Max--3BDecline dumbbell fly3,4,41521X14ARope pulldown3,4,415Slow-4BFace pull3,4,415Slow1TUESDAY1Sumo deadlift3,4,45-22ARDL3,4,4821X-2BStep up3,4,48 (e/l)-13AHeel raised goblet squat3,3,415Slow-3BHamstring raise3,3,412X12-3CSeated calf raise3,3,412X121WEDNESDAY1ARunAMRAP 45 min200m-11BKettlebell swing-20--1CPlank twist-10 (e/s)--1DBox jump-6--1EPush up-Max--THURSDAY1Pendlay row3,4,48-22ADumbbell press3,4,41222X-2BCable pull apart3,4,412X2213AArnold press3,3,410X121.53BDumbbell fly3,3,415--4AV-bar pushdown3,3,415X2214BEZ curl3,3,420-1FRIDAY1Box squat3,4,41221X22ARDL3,4,4821X12BSingle leg squat3,4,410 (e/l)Slow-3AHollow hold3,3,420 sec--3BStraight arm pulldown3,3,415X2214AHanging knee tuck3,4,415--4BHammer curl3,4,415-1How 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.