Home » In-gym Female 16th of September to 7th of October In-gym Female 16th of September to 7th of October September 15, 2019September 15, 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.#ExerciseSetsRepsTempoRestMONDAY1Incline press3,4,4821X1.52ADumbbell fly3,4,41521X-2BLat pulldown3,4,415-13AChest dip3,3,412--3BLateral raise3,3,420-14ADumbbell front raise3,3,420--4BCable pull apart3,3,430-1TUESDAY1Box squat3,4,48-22ABarbell hip thrust3,4,412X11-2BWalking lunge3,4,445m-13ALeg extension3,3,420--3BHamstring curl3,3,420--4Calf raise3,3,420-1WEDNESDAY1ABox jumpAMRAP 45 min8-11Bpush up-12--1CCable woodchop-15 (e/s)--1DWall sit-30 sec--1EChin up-Max hold--THURSDAY1Incline dumbbell row3,4,412X1122APush up3,4,4Max--2BFace pull3,4,415-13AMilitary press3,3,412-1.53BCocoon3,3,412--4ARope pull-down3,3,420-14BChair leg raise3,3,415-1FRIDAY1RDL3,4,4821X22ADumbbell goblet squat3,4,415-12BSingle leg glute bridge3,4,412 (e/l)x11-3AIncline rear delt fly3,3,415--3BSeated cable row3,3,412X2114AMedicine ball slam4,5,615--4BBike4,5,660 sec-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.