Gym workout >> Week 5 session 1

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Week 5 Session 1

Live with balance - eat, train, repeat. Be the best version of you.

Week 5 Session 1

gym workout

This week, we are decreasing the reps, so you need to slightly increase the weight. For example, if you were using a 5kg dumbbell for the Sumo Squat & Upright Row, switch to a 6kg dumbbell. If you feel unable to perform the reps with correct form at the heavier weight you must reduce the weight until you feel ready to move up.

Session Information:

  • Rest between sets should be 45 seconds.
  • Remember to watch the tutorial videos if you are unsure on how to perform a movement.
  • Please always ask an instructor at your gym for any further assistance if you are still unsure on how to perform the correct technique.

    • Exercise List

    Warm Up - Lateral Lunges

    Warm Up - Lateral Lunges
    Warm Up - Front Lunges

    Warm Up - Front Lunges
    Warm Up - Woodchop

    Warm Up - Woodchop
    Warm Up - Walk out

    Warm Up - Walk out
    Warm Up - T-Rotation

    Warm Up - T-Rotation
    Sumo Squat with Upright Row

    Sumo Squat with Upright Row

    • Quads | Glutes | Lats | Traps | Biceps
    • Dumbbells
    Cable Deadlift

    Cable Deadlift

    • Glutes | Erector Spinae
    • Cable Machine
    Glute Raises

    Glute Raises

    • Glutes | hamstrings
    • Squat Rack | Bench
    Sumo Goblet Squat

    Sumo Goblet Squat

    • Quads | Glutes | Adductors
    • Dumbbells
    Cable Leg Kickbacks

    Cable Leg Kickbacks

    • Cable Machine
    Cable Abs Crunch

    Cable Abs Crunch

    • Abs
    • Cable Machine
    Cable Twist

    Cable Twist

    • Obliques
    • Cable Machine
    Back Extension

    Back Extension

    • Erector Spinae
    • Mat
    Cool Down - Downward Dog

    Cool Down - Downward Dog
    Cool Down - Quad Stretch

    Cool Down - Quad Stretch
    Cool Down - Shoulder Stretch

    Cool Down - Shoulder Stretch
    Cool Down - Glute & Spine Stretch

    Cool Down - Glute & Spine Stretch
    20 Min Cardio Machine Of Your Choice (Optional)

    20 Min Cardio Machine Of Your Choice (Optional)

    • 20 min