Improving your weight training skills in 4 weeks #3

We repeat the exercises we did during the first 8 weeks while adding some variations in order to build strength.

"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.

You are going to need a 6 kg dumbbell for the triphase squats, two 4 kg dumbbells for the bench press, two 3 kg dumbbells for the triphase shoulder press, and two 2 kg dumbbells for the front and lateral raises.

Get them ready before you start the workout. If using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout lasts 58 minutes.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

We repeat the exercises we did during the first 8 weeks while adding some variations in order to build strength.

"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.

You will need two 3 kg dumbbells for the Romanian deadlift and reverse fly exercises, one 10 kg dumbbell for the swing, two 4 kg dumbbells for the two-arm rows, two 1 kg dumbbells for the superman rows, and two 2 kg dumbbells for the biceps/triceps combo.
Get them ready before you start the workout. If using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout lasts 64 minutes.

Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible.

Congratulations on a great session!

We repeat the exercises we did during the first 8 weeks while adding some variations in order to build strength.

"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.

You will need:
- two 4 kg dumbbells for the bench press
- two 1 kg weights for the superman rows
- two 3 kg dumbbells for the triphase shoulder press
- two 2 kg dumbbells for the weighted reverse fly exercise
- one 6 kg dumbbell for the triphase squats
- one 6 kg dumbbell for the swings exercise

Get them ready before you start the workout. If using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout lasts 77 minutes.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

We will repeat the exercises from the previous week. Try to perform each exercise as correctly as possible for better results.

"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.

You are going to need a 6 kg dumbbell for the triphase squats, two 4 kg dumbbells for the bench press, two 3 kg dumbbells for the triphase shoulder press, and two 2 kg dumbbells for the front and lateral raises.
Get them ready before you start the workout. If using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout lasts 58 minutes.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

We will repeat the exercises from the previous week. Try to perform each exercise as correctly as possible for better results.

"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.

You will need two 3 kg dumbbells for the Romanian deadlift and reverse fly exercises, one 10 kg dumbbell for the swing, two 1 kg dumbbells for the superman rows, two 4 kg dumbbells for the two-arm rows, and two 2 kg dumbbells for the biceps/triceps combo.
Get them ready before you start the workout. If using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout lasts 64 minutes.

Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible.

Congratulations on a great session!

We will repeat the exercises from the previous week. Try to perform each exercise as correctly as possible for better results.

"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.

You will need:
- two 3 kg dumbbells for the triphase shoulder press
- two 2 kg weights for the weighted reverse fly exercise
- two 4 kg dumbbells for the bench press
- two 1 kg weights for the superman rows
- one 6 kg dumbbell for the one-arm rows
- one 6 kg dumbbell for the triphase squats
- one 6 kg dumbbell for the swings exercise

Get them ready before you start the workout. If using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout lasts 78 minutes.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

We repeat the exercises from weeks 9 and 10 while adding some variations in order to build strength.

For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.
"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
Finally, for the "combo" exercises, you will combine 3 movements in slow-paced mode, with 3 movements in triphase mode.

You are going to need two 5 kg dumbbells for the bench press, two 3 kg dumbbells for the shoulder press combo, two 2 kg dumbbells for the front and lateral raises, and one 8 kg dumbbell for the squats combo.

Get them ready before you start the workout. If using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout lasts 59 minutes.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

We repeat the exercises from weeks 9 and 10 while adding some variations in order to build strength.

"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.

You will need two 2 kg dumbbells for the two-arm rows combo exercise, two 1 kg dumbbells for the superman rows, two 3 kg dumbbells for the reverse fly, biceps/triceps combo, and deadlift exercises.
Get them ready before you start the workout. If using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout lasts 62 minutes.

Don't do the exercises too quickly. Pay attention to the instructions, and try to accurately reproduce the coach's movements as much as possible.

Congratulations! You're improving with each session!

We repeat the exercises from weeks 9 and 10 while adding some variations in order to build strength.

For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.
"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
Finally, for the "combo" exercises, you will combine 3 movements in slow-paced mode, with 3 movements in triphase mode.

You will need:
- two 1 kg weights for the superman rows
- two 5 kg dumbbells for the bench press
- two 2 kg dumbbells for the front and lateral raises
- two 2 kg dumbbells for the weighted reverse fly exercise
- one 8 kg dumbbell for the squats combo

Get them ready before you start the workout. If using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout lasts 81 minutes.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

We repeat the exercises from weeks 9, 10 and 11 while adding some variations in order to build strength.

For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.
"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
Finally, for the "combo" exercises, you will combine 3 movements in slow-paced mode, with 3 movements in triphase mode.

You are going to need two 4 kg dumbbells for the shoulder press, two 5 kg dumbbells for the bench press, one 6 kg dumbbell for the squats, and two 2 kg dumbbells for the lateral raises.

Get them ready before you start the workout. If using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout lasts 59 minutes.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.

We repeat the exercises from weeks 9, 10 and 11 while adding some variations in order to build strength.

For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.
"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
Finally, for the "combo" exercises, you will combine 3 movements in slow-paced mode, with 3 movements in triphase mode.

You will need: one 8 kg dumbbell for the swing and one-arm row exercises, two 1 kg dumbbells for the superman rows, and two 3 kg dumbbells for the reverse fly and Romanian deadlift exercises.
Get them ready before you start the workout. If using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout lasts 67 minutes.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

Congratulations on a great session!

We repeat the exercises from weeks 9, 10 and 11 while adding some variations in order to build strength.

For the "slow-paced" exercises, the passive phase is performed by slowing down the movement, while the active phase is done with a burst of energy.
"Triphase" exercises means that you hold the position for 4 seconds at either end of the movement.
Finally, for the "combo" exercises, you will combine 3 movements in slow-paced mode, with 3 movements in triphase mode.

You will need:
- two 1 kg weights for the superman rows
- one 6 kg dumbbell for the two-arm rows
- two 5 kg dumbbells for the bench press
- two 2 kg dumbbells for the front and lateral raises
- two 2 kg dumbbells for the weighted reverse fly exercise
- one 8 kg dumbbell for the squats

Get them ready before you start the workout. If using disc weights, don't forget to take the weight of the bar into account.

If you find the exercise too difficult, don't hesitate to use less weight; if it's too easy, then increase the weight!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout lasts 81 minutes.

Don't do the exercises too quickly. Pay attention to the instructions, and focus on replicating the coach's movements as accurately as possible.

During your workout, if the recommended weights make it difficult for you to perform the exercises correctly, then use lighter weights.