Lift at the Gym

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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Lift at the Gym
  • Build Your Program: Month 3 - At the Gym (PDF)

    3.17 MB

  • M3 Gym Abs

    Episode 1

    Cable Woodchopper Low to High 3x10/side
    Cable Woodchopper High to Low 3x10/side
    Pallof Press 3x10/side

  • M3 Gym Back

    Episode 2

    Single arm seated Lat Pulldowns 3x10
    T-bar Row Machine 3x10
    Iso-latetal high Row/Chest Supported Row 3x10

  • M3 Gym Biceps

    Episode 3

    Straight Bar Cable Curl 3x10
    Single Arm Cable Hammer Curl 3x10/side
    Cable Double Biceps Curl 3x10

  • M3 Gym Chest

    Episode 4

    Midline Cable Flies 3x10 (sternal/middle)
    Low to High Cable Flies 3x10 (clavicular/upper)
    High to Low Cable Flies 3x10 (costal/lower)

  • M3 Gym Glutes & Hamstrings

    Episode 5

    Trap Bar Deadlift 3x10
    Cable Pull Throughs 3x10
    Single Leg Deadlift 3x10/side SUB: Barbell RDL X10

  • M3 Gym Quads

    Episode 6

    Barbell Front Squats 3x10
    1-1/2 Rep Barbell Back Squats 3x10
    Landmine Squat 3x10

  • M3 Gym Shoulders

    Episode 7

    Smith Machine Press 3x10
    Single Arm Cable Lateral Raise 3x10/side
    Landmine Press 3x10/side

  • M3 Gym Triceps

    Episode 8

    Single Arm Cable Pushdowns 3x10/arm
    Close Grip Bench Press 3x10
    Cable Triceps Kickback 3x10/arm

  • M3 Gym Calves

    Episode 9

    Seated Leg Press Calf Press Dropset 3x10heavy, 10 medium, 10 light
    Standing Calf Raise Triset 3x10 straight , 10 toes in, 10 toes out
    Smith Machine Single Leg Standing Calf Raise 3x10/leg