ProgramGym TransitionPart 10Workout 3
Phase 3 · Part 10 · Workout 3

PART 10: BUILDING GYM CONFIDENCE

Build confidence through experience

Review part guide
Now training03of 03
One workout at a timeWorkout 3Finish this workout, then use the button at the bottom to continue.
123
Workout 3 of 3

Workout 3

Add your third workout program here

6Exercises
Exercise demoVideo or GIF slot
Exercise 01

Incline Chest Press Machine

Sets4
Reps / Time10-15
Rest30-60 Seconds
Coaching notesShowHide
Push Lumber into Seat, Extend Arms, Keep Shoulders Down
Exercise demoVideo or GIF slot
Exercise 02

Seated Hip Adduction Machine

Sets4
Reps / Time10-15
Rest30-60 Seconds
Coaching notesShowHide
Drive Knees Inward against pads, Tuck Tail.
Exercise demoVideo or GIF slot
Exercise 03

Push Ups on Bench or Barbell

Sets4
Reps / Time15-20
Rest30-60 Seconds
Coaching notesShowHide
Tuck Tail, The Lower the Bar the Harder the Push Up.
Exercise demoVideo or GIF slot
Exercise 04

Side Leg Lift-Hips off Ground

Sets4
Reps / Time15-20
Rest30-60 Seconds
Coaching notesShowHide
Keep Bottom Knee on Ground, Lift Top Leg.
Exercise demoVideo or GIF slot
Exercise 05

Cable-Standing Row

Sets4
Reps / Time10-15
Rest30-60 Seconds
Coaching notesShowHide
Slight Hinge, Pull With Both Hands Utilizing Shoulder Blades
Exercise demoVideo or GIF slot
Exercise 06

Glute Bridge on Exercise Ball

Sets4
Reps / Time15-20
Rest30-60 Seconds
Coaching notesShowHide
Push through Heels, Squeeze Glutes & Hamstrings, Raise Hips up
Choose another partPart 10 completeStart part 11