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WEEK 2 / HYPERTROPHY DROP SETS

DAY 3 / PULL

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

DS : Dropset - Hit 12 reps, drop Shoot number by 20% & hit as many reps as possible, drop again by 20% & repeat

Set/Reps Exercise Tempo
4 x 8 Assisted/Band/Bodyweight Pull-Ups 2.1.2
4 x 8 Standing Dumbbell Hammer Curls 2.1.2
4 x 8 Single Arm Cable Bent Over Row 2.1.2
3 x 12 Underarm Lat Pull Down - DS 2.1.2
3 x 12 Cable Straight Bar Curl -DS 2.1.2
3 x 12 Row Machine - DS 2.1.2

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

Rest: 4 x 8 = 90 sec rest
3 x 12 = 60 sec rest

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