Workout c — consolidating progress

13 Exercises

A full-body session to consolidate the week's work and strengthen key muscle groups.

This final session completes the week with work for the legs, back, chest, triceps, calves, and posterior chain. It helps you progress without excessive overload while maintaining good execution quality.

Required equipment

Elliptical Guided machines Dumbbell Musculation bench Cable

Muscles

Quadriceps Glutes Hamstrings Back Lower back Abs Chest Triceps Calves

Standard

Warm-up

Elliptical Trainer View exercise

Use an easy pace to prepare your whole body before the final session of the week.

2 minutes

Hip Hinge View exercise

Repeat the hip hinge movement without weight to prepare the glutes and hamstrings.

10 - 12 Repetitions

Scapular Wall Slide View exercise

Raise your arms without arching your back to prepare the shoulders and improve postural control.

8 - 10 Repetitions

Bird-Dog View exercise

Alternate sides slowly to activate your core and keep your pelvis stable.

8 - 10 Repetitions

1 minute rest

Standard

Main

Smith Machine Squat View exercise

Choose a stable range of motion and keep your feet firmly planted. In week 8, slightly reduce the weight or volume if accumulated fatigue lowers your technical quality. Read more

Choose a stable range of motion and keep your feet firmly planted. In week 8, slightly reduce the weight or volume if accumulated fatigue lowers your technical quality.

Set 1: 10 - 12 Repetitions Rest time : 1 minute

Set 2: 10 - 12 Repetitions Rest time : 1 minute

Set 3: 10 - 12 Repetitions Rest time : 1 minute

Dumbbell Bench Press View exercise

Lower the dumbbells with control and keep your elbows slightly below your shoulders. Two sets are enough here to keep the session within 60 minutes. Read more

Lower the dumbbells with control and keep your elbows slightly below your shoulders. Two sets are enough here to keep the session within 60 minutes.

Set 1: 8 - 12 Repetitions Rest time : 1 minute

Set 2: 8 - 12 Repetitions Rest time : 1 minute

Seated Row Machine View exercise

Let the support guide your posture so you can learn to pull cleanly without compensating with your lower back.

Set 1: 10 - 12 Repetitions Rest time : 1 minute

Set 2: 10 - 12 Repetitions Rest time : 1 minute

Set 3: 10 - 12 Repetitions Rest time : 1 minute

Cable Pull-Through View exercise

Push your hips back, then squeeze your glutes at the end of the movement. This exercise strengthens the posterior chain without adding a heavy technical demand. Read more

Push your hips back, then squeeze your glutes at the end of the movement. This exercise strengthens the posterior chain without adding a heavy technical demand.

Set 1: 12 - 15 Repetitions Rest time : 1 minute

Set 2: 12 - 15 Repetitions Rest time : 1 minute

Horizontal Triceps Rope Extension (Facing Away) View exercise

Keep your elbows stable and use a controllable weight. This second direct triceps exercise complements the presses without making the session excessively demanding. Read more

Keep your elbows stable and use a controllable weight. This second direct triceps exercise complements the presses without making the session excessively demanding.

Set 1: 12 - 15 Repetitions Rest time : 1 minute

Set 2: 12 - 15 Repetitions Rest time : 1 minute