Lift at the Gym
12 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 2 - At the Gym (PDF)
1.51 MB
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16:40Episode 2
Gym Back 2
Episode 2
Barbell DeadStop Row 3x10
Seated Cable Row 3x10
Lat Pulldowns 3x10 -
15:09Episode 3
Gym Biceps 2
Episode 3
Preacher Curl 3x10
Biceps 21’s 3x10
Chin Ups 3x10 -
16:46Episode 4
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 -
15:28Episode 5
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) -
17:57Episode 6
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 -
16:25Episode 7
Gym Quads 2
Episode 7
Hack Squat 3x10
Leg Press 3x10
Weighted Walking Lunge Dropset 3x10 heavy/leg to 10 medium/leg
SUB FOR LUNGES: Smith machine Squats 3x10 heavier to 10 lighter -
16:42Episode 8
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 -
15:03Episode 9
Gym Triceps 2
Episode 9
Reverse Grip Pushdowns Dropset 3x10 heavy + 10 light
High Cable Overhead Rope Extensions 3x10
Incline Overhead DB Extension 3x10