Gym workout >> Week 1 session 3

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Week 1 Session 3

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

Week 1 Session 3

gym workout

Session Information:

  • Rest between sets should be 30 seconds.
  • Remember to watch the tutorial videos if you are unsure on how to perform a movement.
  • In this session you will be doing a Superset on Cable Squats and RDL - Perform Cable Squats immediately followed by RDL without rest between exercises to maximise intensity and time under tension. 8 reps of the squat and 8 reps of the RDL count as 1 set

    • Exercise List

    Warm Up - Lateral Lunges

    Warm Up - Lateral Lunges
    Warm Up - Woodchop

    Warm Up - Woodchop
    Warm Up - Walk out

    Warm Up - Walk out
    Warm Up - T-Rotation

    Warm Up - T-Rotation
    Bent Arm Pullover

    Bent Arm Pullover

    • Lats | Pecs
    • Dumbbells | Bench
    DB Chest Press

    DB Chest Press

    • Pecs | Triceps
    • Dumbbells | Bench
    Superset Cable Squat / RDL

    Superset Cable Squat / RDL

    • Cable Machine
    Woodchop

    Woodchop

    • Obliques
    • Cable Machine
    Plank

    Plank

    • TVA
    • Mat
    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