In-gym Female 16th of September to 7th of October

In-gym Female 16th of September to 7th of October

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 press3,4,4821X1.5
2ADumbbell fly3,4,41521X-
2BLat pulldown3,4,415-1
3AChest dip3,3,412--
3BLateral raise3,3,420-1
4ADumbbell front raise3,3,420--
4BCable pull apart3,3,430-1
TUESDAY
1Box squat3,4,48-2
2ABarbell hip thrust3,4,412X11-
2BWalking lunge3,4,445m-1
3ALeg extension3,3,420--
3BHamstring curl3,3,420--
4Calf raise3,3,420-1
WEDNESDAY
1ABox jumpAMRAP 45 min8-1
1Bpush up-12--
1CCable woodchop-15 (e/s)--
1DWall sit-30 sec--
1EChin up-Max hold--
THURSDAY
1Incline dumbbell row3,4,412X112
2APush up3,4,4Max--
2BFace pull3,4,415-1
3AMilitary press3,3,412-1.5
3BCocoon3,3,412--
4ARope pull-down3,3,420-1
4BChair leg raise3,3,415-1
FRIDAY
1RDL3,4,4821X2
2ADumbbell goblet squat3,4,415-1
2BSingle leg glute bridge3,4,412 (e/l)x11-
3AIncline rear delt fly3,3,415--
3BSeated cable row3,3,412X211
4AMedicine ball slam4,5,615--
4BBike4,5,660 sec-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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