Lift at the Gym

Lift at the Gym

7 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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Lift at the Gym
  • Build Your Program: Month 2 - At the Gym (PDF)

    1.51 MB

  • Gym Abs 2

    Episode 1

    Back Supported Leg Raise 3x10
    Decline Medicine Ball Sit Up Reach 3x10
    Hanging Leg Raise 3x10

  • Gym Back 2

    Episode 2

    Barbell DeadStop Row 3x10
    Seated Cable Row 3x10
    Lat Pulldowns 3x10

  • Gym Biceps 2

    Episode 3

    Preacher Curl 3x10
    Biceps 21’s 3x10
    Chin Ups 3x10

  • Gym Calves 2

    Episode 4

    Seated Calf Raise with Intraset Stretch 3x10 with 10-second stretch at bottom as rest)
    Seated Calf Raise Dropset 3x6 heavy, 6 medium, 6 light
    Standing Calf Raise with Intraset Stretch 3x10 with 10-second stretch at bottom as rest)
    Standing Calf Raise Dropset 3x6 heavy, 6 medium, 6 light

  • Gym Chest 2

    Episode 5

    Seated Machine Pec Fly 3x10 (sternal/middle)
    Incline Machine Bench Press 3x10 (clavicular/upper)
    Decline Bench Press 3x10 (barbell if decline bench press or decline bench with dumbbells) 3x10 (costal/lower)

  • Gym Glutes & Hamstrings 2

    Episode 6

    Lying (or seated) Leg Curl 3x10
    Single Leg Lying (or seated) Leg Curl 3x10/side
    Hip Extension (on back extension or glute ham developer) 3x15

  • Gym Quads 2

    Episode 7

    Hack Squat 3x10
    Leg Press 3x10
    Weighted Walking Lunge Dropset 3x10 heavy/leg to 10 medium/leg

  • Gym Shoulders 2

    Episode 8

    Barbell Push Press 3x10
    Single Arm Cable Front Raise 3x10/arm
    Standing Single Arm Rear Delt Cable Row 3x10/arm

  • Gym Triceps 2

    Episode 9

    Reverse Grip Pushdowns Dropset 3x10 heavy + 10 light
    High Cable Overhead Rope Extensions 3x10
    Incline Overhead DB Extension 3x10