Welcome to the third day of the gym strength training program! This will be your final workout of each week.

Try to select a weight for each exercise that is heavy enough to challenge you, but that you can still complete with proper form and have a few reps left in reserve.

Perform all reps and sets of each exercise before moving onto the next. Rest 1-2 mins between exercises.


The Program

Barbell Back Squat

6-12 reps/side · Repeat 3 times
Works quads, glutes and lower back

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  • Take the bar out of the rack with it resting on your rear shoulder muscles.
  • Take two big steps back and stand with your feet roughly shoulder-width apart, toes pointing slightly out.
  • Keep your spine in alignment by looking at a spot on the floor about two metres in front of you, then “sit” back and down as if you’re aiming for a chair.
  • Descend until your hip crease is level with, or below your knee, then keep your weight on your heels as you drive back up.

Barbell Romanian Deadlift

8-15 reps · Repeat 3 times
Works hamstrings, glutes, lower and upper back

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  • To start the move, stand with the bar or weight in your hands as opposed to the floor.
  • Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight.
  • Lower until you feel a slight stretch in your hamstrings – usually when the weight has just passed your knees – then drive your hips forwards and use your hamstrings to power back up to standing.
  • ***Form Tip:*** Don’t feel like you need to bend all the way over just to make the weight touch the ground. Keeping your back straight it key, and all you’re looking for is a slight stretch in the hamstrings.

Seated Cable Row

8-12 reps · Repeat 3 times
Works latissimus dorsi (upper back), biceps and posterior deltoids (shoulders)

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  • Set the pulley to around mid-chest height and place your feet on the pads available - if there are no pads, find a step and place that in front of the machine before placing your feet on it.
  • Begin by having your arms completely outstretched and keep your head, back and spine neutrally aligned, with your chest elevated and core engaged.
  • With a small bend in your knees, pull the attachment in towards your body to just below the naval, initiating the move by driving your elbows towards your hips, keeping the elbows in.
  • As the attachment reaches your torso, squeeze your lats and shoulder blades, holding the contraction for 1-2 secs before reversing to the start and repeating for reps.

Incline Bench Press

8-12 reps · Repeat 3 times
Works pectorals, anterior deltoids (shoulders) and triceps

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  • Set up your bench at an angle of around 30-45°.
  • Lie back and place your hands on the bar, slightly wider than shoulder-width apart, with your palms facing up.
  • Lift the bar out of the rack and press it up until your arms are extended and your hands are above your shoulders.
  • Slowly lower the bar to your chest, then press it back up again.

Triceps Pushdown

10-15 reps · Repeat 3 times
Works triceps

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  • Set the cable machine up with the bar at head height, grab the bar and stand upright with your back straight and your elbows tucked in to your sides.
  • Stand with your feet hip-width apart, or place one in front of the other if it helps you balance.
  • Pull/push the cable down until the bar touches your thighs and pause to squeeze your triceps at the bottom of the move, then slowly raise the bar back to the starting position.
  • ***Form Tip:*** Make sure you don’t lean forwards to aid the press and don’t let your elbows leave your sides.

Hanging Knee Raise

10-20 reps · Repeat 3 times
Works transverse abdominis, rectus abdominis and obliques (all the abs)

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  • Hang from a bar with your body straight, using an overhand (palms-forward) grip.
  • For stability, try to pull your shoulder blades downward while keeping arms straight.
  • Bend your knees as you use your lower abs to raise your legs until your thighs are parallel with the ground.
  • Lower slowly, under control, trying to resist any swinging or momentum in the process.