WEEK 3 /ENDURANCE
DAY 3 / PULL
Warm up: 5 minutes cardio + 2 light warm up sets of first exercise
| Set/Reps | Exercise | Tempo |
|---|---|---|
| 5 x 20 | Kneeling Closegrip Cable Pull Down | 1.1.1 |
| 5 x 20 | Cable Rope Curl | 1.1.1 |
| 5 x 20 | Bentover Cable Row | 1.1.1 |
| 5 x 20 | Straight Arm Kneeling Cable Pull Down | 1.1.1 |
| 5 x 20 | Underarm Bentover Row | 1.1.1 |
| 5 x 20 | Dumbell Curl | 1.1.1 |
| 5 x 20 | Cable Rope Facepulls | 1.1.1 |
| 5 x 20 | TRX Row | 1.1.1 |
Cardio: 15 Minutes HIIT Cardio (20 second sprint, 40 second rest, 10 rounds)
Rest: 30 sec rest