Intermed & Advanced - Week 5 (Gym)
6 Seasons
Day 1:
INVERTED LEG EXTENSIONS
SQUATS WITH BARBELL
HIP THRUSTERS SHOULDERS ELEVATED WITH 1 HAND ON DUMBBELL
FLOOR SLIDES
PLANK HIP DIPS
QUAD POPPERS
CABLE MACHINE SQUAT WITH ALTERNATING INNER THIGH PULL
HEEL SUPPORTED LUNGES WITH DUMBBELLS
CORE SLIDES
CABLE MACHINE RUN LUNGE
QUAD LIFTS 3V
LOW BACK MACHINE
Day 2:
CABLE MACHINE HIGH TO LOW SPLIT STANCE ROWS
DUMBBELL SINGLE ARM SKI KICKS
PULLOVER MACHINE
DUMBBELL CONCENTRATION BICEP CURLS
PLANK KNEE TUCK (CROSS)
CHEST PRESS MACHINE HANDS HIGH
DUMBBELL STANDING Y AND W
DUMBBELL OVERHEAD PRESS
SIDE PLANK
CABLE MACHINE HORIZONTAL STRAIGHT ARM EXTERNAL ROTATION
DIPS
ARNOLD PRESS
Day 3:
BULGARIAN SPLIT SQUATS (2 DUMBBELLS)
INNER THIGH MACHINE
LEG CURL ON LEG EXTENSION MACHINE
PUSHUPS WITH STRAIGHT LEGS
LAT PULLDOWN MACHINE
BARBELL BICEP CURLS
DUMBBELL DOUBLE ARM OVERHEAD TRICEP EXTENSIONS
BICYCLE CRUNCHES
CABLE MACHINE SEATED PULLDOWNS
CABLE MACHINE ROPE TRICEP EXTENSIONS
WALL SQUAT BALL SUPPORTED
STATIONARY LUNGE WITH DUMBBELL BICEP CURLS
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Cable Machine High to Low Split Stance Rows Gym
Episode 1
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03:13Episode 2
Dumbbell Single Arm Ski Kicks Gym
Episode 2
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03:38Episode 3
Pullover Machine Gym
Episode 3
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02:31Episode 4
Dumbbell Concentration Bicep Curls Gym
Episode 4
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02:20Episode 5
Plank Knee Tuck Gym
Episode 5
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06:23Episode 6
Chest Press Machine Gym
Episode 6
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03:49Episode 7
Dumbbell Standing Y and W Gym
Episode 7
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03:32Episode 8
Dumbbell Overhead Press Gym
Episode 8
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02:47Episode 9
Side Plank
Episode 9
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Cable Machine Horizontal Straight Arm External Rotation Gym
Episode 10
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03:32Episode 12
Arnold Press Gym
Episode 12