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DAY 1
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WEEK 1 / HYPERTROPHY

DAY 1 / PUSH

Warm up:5 minutes cardio + 2 light warm up sets of first exercise

Set/Reps Exercise Tempo
3 x 10 Dumbbell Bench Press 2.1.2
3 x 10 Seated Dumbbell Shoulder Press 2.1.2
3 x 10 Dumbell Tricep Skull Crusher 2.1.2
4 x 12 Cable Flye 2.1.2
4 x 12 Dumbbell Lateral Raise 2.1.2
4 x 12 Cable Rope Tricep Pull Down 2.1.2

Cardio: 30 Minutes LISS Cardio

Rest: 60 sec

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