In-gym Female 26th of August to 16th of September

In-gym Female 26th of August to 16th of September

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
1Bench press3,4,4521X1.5
2AIncline dumbbell press3,3,41221X-
2BSingle arm dumbbell row3,3,412 (e/a)X121
3APull up3,4,4Max--
3BDecline dumbbell fly3,4,41521X1
4ARope pulldown3,4,415Slow-
4BFace pull3,4,415Slow1
TUESDAY
1Sumo deadlift3,4,45-2
2ARDL3,4,4821X-
2BStep up3,4,48 (e/l)-1
3AHeel raised goblet squat3,3,415Slow-
3BHamstring raise3,3,412X12-
3CSeated calf raise3,3,412X121
WEDNESDAY
1ARunAMRAP 45 min200m-1
1BKettlebell swing-20--
1CPlank twist-10 (e/s)--
1DBox jump-6--
1EPush up-Max--
THURSDAY
1Pendlay row3,4,48-2
2ADumbbell press3,4,41222X-
2BCable pull apart3,4,412X221
3AArnold press3,3,410X121.5
3BDumbbell fly3,3,415--
4AV-bar pushdown3,3,415X221
4BEZ curl3,3,420-1
FRIDAY
1Box squat3,4,41221X2
2ARDL3,4,4821X1
2BSingle leg squat3,4,410 (e/l)Slow-
3AHollow hold3,3,420 sec--
3BStraight arm pulldown3,3,415X221
4AHanging knee tuck3,4,415--
4BHammer curl3,4,415-1

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.

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