Intermed & Advanced - Week 22 (Gym)
6 Seasons
Day 1:
HAMSTRING CURL WITH BALL
GOBLET SQUAT FRONT LOADED
CABLE MACHINE SINGLE LEG GLUTE PUSHDOWN
DUMBBELL ELBOWS IN CHEST PRESS
CABLE MACHINE STRAIGHT BAR PULLDOWNS
DUMBBELL WIDE HAMMER CURLS
TRICEP EXTENSION MACHINE
PLANK HIP DIPS
CABLE MACHINE SQUAT WITH LAT ROWS
CABLE MACHINE HIGH TO LOW CHOPS
CABLE MACHINE SINGLE LEG GLUTE KICKBACKS
BENCH PRONE SHOULDER PRESS
Day 2:
LEG PRESS MACHINE SINGLE LEG
UPDOWNS
CABLE MACHINE SINGLE LEG QUAD KICKDOWN
CABLE MACHINE PEC PUNCHES
PULLUPS WITH STRAIGHT LEGS ON CABLE MACHINE
DUMBBELL WIDE SUPINE BICEP CURLS
CABLE MACHINE STRAIGHT BAR TRICEP EXTENSIONS
AB MACHINE
DUMBBELL OVERHEAD PRESS
FROG PUMPS WITH DUMBBELL
DUMBBELL LARGE TWIST BICEP CURLS
CORE TWISTS
Day 3:
LEG EXTENSION MACHINE
WALL SQUAT WITH LEG EXTENSION
SINGLE LEG GLUTE BRIDGES WITH DUMBBELL
DUMBBELL LATERAL RAISES
REVERSE FLY MACHINE WITH ELBOWS BENT
BICEP CURL MACHINE
DIPS
PLANK KNEE TUCK (CROSS)
BENCH FROGS
CABLE MACHINE CROSS CABLE BENT ELBOW REAR DELTS
BARBELL CHEST PRESS
CABLE MACHINE SQUAT SIDE STEP
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04:03Episode 1
Leg Extension Machine Gym
Episode 1
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02:31Episode 2
Wall Squat with Leg Extensions Gym
Episode 2
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03:48Episode 3
Single Leg Glute Bridges Gym
Episode 3
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03:17Episode 4
Dumbbell Lateral Raises Gym
Episode 4
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04:24Episode 5
Reverse Fly Machine Gym
Episode 5
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03:21Episode 6
Bicep Curl Machine Gym
Episode 6
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02:20Episode 8
Plank Knee Tuck Gym
Episode 8
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03:11Episode 9
Bench Frogs Gym
Episode 9
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Cable Machine Cross Cable Bent Elbow Rear Delts Gym
Episode 10
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03:22Episode 11
Barbell Chest Press Gym
Episode 11
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02:29Episode 12
Cable Machine Squat Side Step Gym
Episode 12