Lift at the Gym

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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Lift at the Gym
  • Build Your Program: Month 9 - At the Gym (PDF)

    1.46 MB

  • M9 At the Gym Day 1 - Legs

    Episode 1

    3 sets: 8,6,4 on all exercises this month
    Increase weight on each set if you can, do warmup set each exercise
    Barbell Back Squat
    Split Squat
    Calf Press on Leg Press, straight, in, out

  • M9 At The Gym Day 2 - Back & Biceps

    Episode 2

    Pull Up
    Dead Stop Barbell Back Row
    Deadstop Single Arm DB Row
    Explosive DB Curls
    Preacher Curl
    Chin Up

  • M9 At the Gym Day 3 - Glutes, Chest & Abs

    Episode 3

    Barbell Hip Thrust
    High & Narrow Leg Press
    Glute Dominant Bulgarian Split Squat
    Barbell Bench Press
    High to Low Cable Flies
    Low to High Cable Flies
    Abs Tri Set:
    1. Weighted Sit Up
    2. V Up
    3. Medicine Ball Russian Twist

  • M9 At the Gym Day 4 - Shoulders & Triceps

    Episode 4

    Arnold Press
    Barbell Push Press
    Lateral Raise / Front Raise / Rear Delt Bent Over Raise
    -Repeat Lateral/Front/Rear Raise Triset with heavier weight for 6 reps, then 4 reps
    Close Grip Pin Press
    Explosive DB Skullcrushers from Floor
    Cross Body Dual Cable Extensions