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WEEK 3/ENDURANCE

DAY 1 / PUSH

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

Set/Reps Exercise Tempo
5 x 20 Incline Dumbbell Bench Press 1.1.1
5 x 20 Shoulder Press Machine 1.1.1
5 x 20 Cable Tricep Straight Bar Pull Down 1.1.1
5 x 20 Decline Cable Chest Press 1.1.1
5 x 20 Plate Front Raise 1.1.1
5 x 20 Dumbbell Lateral Raise 1.1.1
5 x 20 Dumbbell Prone Flye 1.1.1
5 x 20 Overhead Cable Rope Pull Down 1.1.1

Cardio: 30 Minutes LISS Cardio

Rest: 30 sec rest

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