Station 1: Squat Rack
Share the rack. Swap plates between turns. Tania lifts during Nicolo's 2-3 min rest.
Nicolo
Barbell Back Squat
3 Sets x 6-8 Reps | Tempo: 2-0-1-0 | Rest: 2-3m
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Tania
Barbell or Box Squat
3 Sets x 8-10 Reps (Deep Glute Stretch) | Rest: 90s
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Station 2: Flat Bench
Nicolo uses the barbell; Tania grabs dumbbells right beside the bench.
Nicolo
Flat Barbell Bench Press
3 Sets x 6-8 Reps | Tempo: 2-0-1-0 | Rest: 2-3m
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Tania
Flat Dumbbell Press
3 Sets x 10-12 Reps | Rest: 90s
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Station 3: Lat Pulldown
Share machine. Move pin & swap handles (Neutral grip for Nicolo, Wide bar for Tania).
Nicolo
Neutral-Grip Lat Pulldown
3 Sets x 8-10 Reps (Tuck elbows into pockets) | Rest: 2m
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Tania
Wide-Grip Lat Pulldown
3 Sets x 10-12 Reps (Upper back & posture bias) | Rest: 90s
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Station 4: Cable Column
Share cable column. Swap handles for Tania's ankle strap/rope.
Nicolo
Low-to-High Cable Flye
3 Sets x 12-15 Reps | Upper Chest Squeeze | Rest: 60-90s
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Tania
Cable Glute Kickbacks / Pull-Through
3 Sets x 12-15 Reps | Squeeze Glute Peak | Rest: 60s
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Station 5: Isolation Corner
Nicolo uses Leg Curl Machine; Tania grabs dumbbells for Lateral Raises nearby.
Nicolo
Lying or Seated Leg Curl
3 Sets x 12-15 Reps | Hamstrings | Rest: 60-90s
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Tania
Dumbbell Lateral Raise
3 Sets x 12-15 Reps | Side Delts | Rest: 60s
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Station 1: Lifting Platform
Share barbell on floor. Tania bends knees slightly more to maximize glute load.
Nicolo
Romanian Deadlift (RDL)
3 Sets x 8-10 Reps | Tempo: 3-0-1-0 | Rest: 2-3m
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Tania
Glute-Biased RDL
3 Sets x 8-10 Reps (Push hips as far back as possible) | Rest: 2m
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Station 2: Incline Bench
Share adjustable bench set to low incline (15-30 degrees).
Nicolo
Incline Dumbbell Bench Press
3 Sets x 6-8 Reps | Upper Chest Stretch | Rest: 2-3m
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Tania
Incline Dumbbell Bench Press
3 Sets x 10-12 Reps | Upper body posture | Rest: 90s
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Station 3: Row Station
Nicolo tucks elbows to ribs for lats. Tania pulls wider for upper back.
Nicolo
Chest-Supported Row (Lat Bias)
3 Sets x 8-10 Reps | Elbows tight to body | Rest: 2m
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Tania
Seated Cable Row (Upper Back)
3 Sets x 10-12 Reps | Squeeze rhomboids | Rest: 90s
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Station 4: Cable Isolation
Share cable column. Straight-bar for Nicolo, Rope attachment for Tania.
Nicolo
Straight-Arm Lat Pullover
3 Sets x 12-15 Reps | Pure Lat Stretch | Rest: 60s
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Tania
Cable Face Pulls
3 Sets x 12-15 Reps | Rear Delts & Posture | Rest: 60s
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Station 5: Lower Body Finisher
Nicolo hits Leg Extensions; Tania works Abductor Machine or Standing Calf Raises.
Nicolo
Leg Extension
3 Sets x 12-15 Reps | Quad Burnout | Rest: 60s
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Tania
Hip Abductor Machine
3 Sets x 12-15 Reps | Glute Medius | Rest: 60s
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Station 1: Pull-Up Bar / Cable
Nicolo uses weight belt for pull-ups; Tania uses resistance band or pulldown.
Nicolo
Weighted Pull-Up or Heavy Pulldown
3 Sets x 6-8 Reps | Heavy Vertical Pull | Rest: 2-3m
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Tania
Band-Assisted Pull-Up or Pulldown
3 Sets x 8-10 Reps | Lat & Back Strength | Rest: 2m
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Station 2: Open Floor Space
Work side-by-side using dumbbells.
Nicolo
Bulgarian Split Squat
3 Sets x 8-10 Reps | Upright torso for quads | Rest: 2m
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Tania
B-Stance Hip Thrust or Deficit Lunge
3 Sets x 10-12 Reps | Heavy Glute Activation | Rest: 2m
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Station 3: Chest & Shoulders
Nicolo takes cables for chest squeeze; Tania uses dumbbells for lateral raises.
Nicolo
Cable Chest Press-Around
3 Sets x 10-12 Reps | Squeeze past midline | Rest: 90s
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Tania
Dumbbell Lateral Raise
3 Sets x 12-15 Reps | Capped Shoulders | Rest: 60s
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Station 4: Target Isolation
Nicolo hits overhead triceps on cables; Tania hits cable glute kickbacks or hyperextensions.
Nicolo
Overhead Cable Tricep Extension
3 Sets x 12-15 Reps | Long head tricep | Rest: 60s
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Tania
Cable Glute Medius Kickback
3 Sets x 12-15 Reps | Upper glute shelf | Rest: 60s
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Station 5: Posterior Chain
Nicolo uses Seated Leg Curl; Tania uses 45° Hyperextension (Glute Focus).
Nicolo
Seated Leg Curl
3 Sets x 12-15 Reps | Stretched hamstrings | Rest: 60s
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete
Tania
45° Hyperextension (Glute Focus)
3 Sets x 12-15 Reps | Rounded upper back | Rest: 60s
SET 1
✓ Complete
SET 2
✓ Complete
SET 3
✓ Complete