Lift at the Gym
10 Seasons
Get ready to hit the gym with Coach Tara! Full workouts that require gym equipment or a well-equipped home gym.
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Build Your Program: Month 1 - At the Gym (PDF)
1.51 MB
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21:05Episode 1
Gym Biceps 1
Episode 1
Seated Incline Curl Dropset 3x20 drop as needed
Incline Hammer Curl Dropset 3x20 drop as needed
Cable Rope Biceps Curl Dropset 3x20 drop as needed -
20:40Episode 2
Gym Calves 1
Episode 2
Seated Calf Machine Tempo Dropset 3x10 with 3 second eccentric & pause/explode + 10 regular
Standing Calf Machine Tempo Dropset 3x10 with 3 second eccentric & pause/explode + 10 regular
Calf Press on Leg Press 3x10 straight, 10 toes in, 10 toes out -
22:38Episode 3
Gym Triceps 1
Episode 3
Rope Triceps Extension Dropset 3x10 heavy, 10 medium, 10 light (or to failure)
Crossbody Cable Extensions 3x10/side
EZ Bar Skullcrusher with Intraset Stretch 3x8 with 10-second intraset stretch -
20:27Episode 4
Gym Glutes & Hamstrings 1
Episode 4
Barbell Deadlift 3x10
Romanian Deadlift 3x10
Barbell Hip Thrust 3x10 -
20:51Episode 5
Gym Quads 1
Episode 5
Rear Foot Elevated Split Squats (or regular) 3x10/leg
Barbell Back Squat 3x10
Seated Leg Extension 3x10 -
21:35Episode 6
Gym Shoulders 1
Episode 6
Lateral Raise Dropset 3x10 Lateral Raises + 10 Lateral L Raises
Seated Incline Front Raise Dropset 3x10 heavy + 10 light
High Elbow Seated Rear Delt Row (on seated row machine) Dropset 3x10 heavy + 10 light -
14:57Episode 8
Gym Chest 1
Episode 8
Incline DB Chest Press 3x10 (upper pec/clavicular)
High to Low Cable Pec Flies (lower pec/costal)
Barbell Bench Press 3x10 (mid chest/sternal) -
17:46Episode 9
Gym Back 1
Episode 9
Straight Arm Lat Pulldowns 3x10
T-bar Row Machine 3x10
Iso-latetal high Row/Chest Supported Row 3x10