In-gym Female 7th of October to 28th of October

In-gym Female 7th of October to 28th 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.

1Bench press3,4,4521X1.5
2APush up3,4,4MAX22X-
2BSingle arm cable row3,4,412 (e/a)X121
3ADumbbell fly3,3,410Slow-
3BRope pull-down3,3,415 (e/a)Slow1
4ASingle arm cable front raise3,3,415--
4BDumbbell kickback3,3,412 (e/a)Slow1
2ABarbell hip thrust3,4,412X12-
2BSingle leg deadlift3,4,410 (e/l)-1
3ABulgarian split squat3,3,412 (e/l)Slow-
3BFlutter kicks3,3,430 sec--
3CCalf raise3,3,420 (e/l)-1
1ARunAMRAP 45 min400m-1
1BPush press-15--
1DJump squat-10--
1ESide plank-15 sec (e/s)--
1Bench press3,4,41021X2
2ASingle arm incline dumbbell press3,4,410 (e/a)22X-
2BFace pull3,4,412X221
3AMilitary press3,3,410X121.5
3BV-bar push down3,3,415--
4ALateral raise3,3,415X221
4BSeated overhead dumbbell extension3,4,410 (e/a)-1
1Box squat3,4,4821X2
2ASingle leg hip thrust3,4,412 (e/l)Slow1
2BPistol squat3,4,48 (e/l)Slow-
3ABarbell row3,3,415X11-
3BSkipping3,3,460 sec--
3CBent over rear-delt fly3,3,412X12-
3DBike3,3,460 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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