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