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
  • Quick Reference Guide & Progress Tracker: Month 8 - At the Gym (PDF)

    697 KB

  • M8 At the Gym Day 1 - Legs

    Episode 1

    Tempo For All Lifts: 3020, 45 seconds rest after each set, 20 seconds after calf sets
    Leg Press (Quads) 10
    Leg Press (Glutes/Hams) 10
    Leg Extension 10. SUB: Smith Machine Squat x 10
    Leg Curl 10. SUB: Barbell Romanian Deadlift x 10
    Barbell Squat 10
    Barbell Deadlift 10
    Standing Calf Raise 10
    Stand...

  • M8 At The Gym Day 2 - Back & Biceps

    Episode 2

    45 seconds rest after each set
    Lat Pulldown 10
    Upper Back Seated Row 10
    Straight Arm Rope Lat Pulldown 10
    Chest Pulls 10
    Single Arm Lat Pull Ins 10
    Bilateral DB Bent Over Rows 10
    Rope Hamer Curls 10
    Cable Supinated Biceps Curls 10
    Supinating Biceps Curls 10

  • M8 At the Gym Day 3 - Glutes, Chest & Abs

    Episode 3

    45 seconds rest after each set, 30 after ab sets
    Weighted Walking Lunge 20. SUB: Cook Hip Lift x10/side
    DB or Barbell RDL 10
    Barbell Glute Bridge 10
    Flat DB Bench Press 10
    Incline DB Bench Press 10
    Decline DB Bench Press 10
    V Crunch 10
    Elbows to Knees Crunch 10
    Elbow to Knee Crossover Crunch 10/...

  • M8 At the Gym Day 4 - Shoulders & Triceps

    Episode 4

    45 seconds rest after each set
    Leaning Poliquin Raise 10
    Lateral Raise 10
    Front Raise 10
    Single Arm Bent Over Rear Delt Row 10
    Triceps Rope Pushdowns 10
    Triceps Rope Overhead Extensions 10
    Triceps Single Arm Pushdowns 10/arm