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DAY 1
DAY 2
DAY 3
DAY 4
DAY 5

WEEK 1 / HYPERTROPHY

DAY 3 / PULL

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

Set/Reps Exercise Tempo
3 x 10 Seated Row Machine 2.1.2
3 x 10 Barbell Curl 2.1.2
3 x 10 Bentover Cable Upright Row 2.1.2
4 x 12 Lat Pull Down Machine 2.1.2
4 x 12 Cable Rope Bicep Curl 2.1.2
4 x 12 Cable Facepull 2.1.2

Cardio: 15 Minutes HIIT Cardio (20 second sprint, 40 second rest, 10 rounds)

Rest: 60 sec

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