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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

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