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Gym Day

RR for the Gym

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Workout Breakdown

Warm up

Stretches

1

Squat (Sky Reach)

1 set × 10 reps

2

Sit-Up

1 set × 30s

3

Bicep Curls

1 set × 10 reps

4

Squat

1 set × 10 reps

5

Deadlift (Romanian)

1 set × 10 reps

Strength Work

Pair 1

1

Pull-Up

1 set × 10 reps

2

Cable Squat

1 set × 5-8 reps

3

Pull-Up

1 set × 10 reps

4

Cable Squat

1 set × 5-8 reps

5

Pull-Up

1 set × 10 reps

6

Cable Squat

1 set × 5-8 reps

Pair 2

1

Cable Pull Through

1 set × 5-8 reps

2

Shoulder Press

1 set × 5-8 reps

3

Cable Pull Through

1 set × 5-8 reps

4

Shoulder Press

1 set × 5-8 reps

5

Cable Pull Through

1 set × 5-8 reps

6

Shoulder Press

1 set × 5-8 reps

Pair 3

1

Row

1 set × 5-8 reps

2

Chest Press

1 set × 5-8 reps

3

Row

1 set × 5-8 reps

4

Chest Press

1 set × 5-8 reps

5

Row

1 set × 5-8 reps

6

Chest Press

1 set × 5-8 reps

Core Triplet

Core

1

Leg Raise (Hanging, Straight)

1 set × 5-8 reps

2

Pallof Press - Resistance Band

1 set × 5-8 reps

3

High Cable Crunch

1 set × 5-8 reps

4

Hanging Knee Raise

1 set × 5-8 reps

5

Pallof Press - Resistance Band

1 set × 5-8 reps

6

High Cable Crunch

1 set × 5-8 reps

7

Leg Raise (Hanging, Straight)

1 set × 5-8 reps

8

Pallof Press - Resistance Band

1 set × 5-8 reps

9

High Cable Crunch

1 set × 5-8 reps