Intermed & Advanced - Week 18 (Gym)
6 Seasons
Day 1:
GOBLET SQUAT FRONT LOADED WITH BACKWARDS LUNGE
SINGLE LEG DEADLIFTS WITH BARBELL
BENCH ALTERNATING STEP OVERS
DUMBBELL ALTERNATING PEC FLYS
BENCH SEATED FORWARD LEAN W
DUMBBELL ALTERNATING SUPINE FRONT AND SIDE BICEP CURLS
DUMBBELL DOUBLE ARM OVERHEAD TRICEP EXTENSIONS
SIDE PLANK
BULGARIAN SPLIT SQUATS (2 DUMBBELLS)
BENCH DUMBBELL HIGH ROWS
UPDOWNS
DUMBBELL ELBOWS IN CHEST PRESS
Day 2:
CABLE MACHINE SINGLE LEG STANDING KNEE LIFT WITH HEEL KICK
HEEL SUPPORTED LUNGES WITH DUMBBELLS
HAMSTRING CURL WITH DUMBBELL ON DECLINE BENCH
CABLE MACHINE CHEST PRESS
CABLE MACHINE 2 HANDLE HORIZONTAL LAT ROWS
BICEP CURL MACHINE
DUMBBELL DECLINE CHEST PRESS
DECLINE BENCH DOUBLE LEG LIFTS
CABLE MACHINE ROPE FACE PULL
PLANK BALL ROLL IN
CABLE MACHINE LUNGE WITH BICEP CURL
HAMSTRING SLIDES
Day 3:
CABLE MACHINE SINGLE LEG QUAD KICKDOWN
CABLE MACHINE SINGLE LEG GLUTE KICKBACKS
LEG PRESS MACHINE SINGLE LEG
PUSHUPS WITH STRAIGHT LEGS
CABLE MACHINE 2 CABLE HANDLE PULLDOWNS
DUMBBELL HAMMER CURLS
TRICEP EXTENSION MACHINE
CORE TWISTS
BENCH FROGS
ARNOLD PRESS
DOUBLE LEG LIFTS
PALM BICEP CURLS
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Cable Machine Single Leg Standing Knee Lift with Heel Kick Gym
Episode 1
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04:42Episode 2
Heel Supported Lunges Gym
Episode 2
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06:13Episode 3
Hamstring Curl with Dumbbell Gym
Episode 3
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03:39Episode 4
Cable Machine Chest Press Gym
Episode 4
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Cable Machine 2 Handle Horizontal Lat Rows Gym
Episode 5
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03:21Episode 6
Bicep Curl Machine Gym
Episode 6
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03:04Episode 7
Dumbbell Decline Chest Press Gym
Episode 7
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04:13Episode 8
Decline Bench Double Leg Lifts Gym
Episode 8
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03:06Episode 9
Cable Machine Rope Face Pull Gym
Episode 9
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02:50Episode 10
Plank Ball Roll In Gym
Episode 10
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02:50Episode 11
Cable Machine Lunge with Bicep Curl Gym
Episode 11
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04:21Episode 12
Hamstring Slides
Episode 12