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WEEK 4 /HYPERTROPHY SUPER-SETS

DAY 1 / PUSH

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

Super set: 1 exercise straight to next

Set/Reps Exercise Tempo
3 x 10 + 10 Dumbell Floor Press + Cable Flye 2.1.2
3 x 10 + 10 Standing Alternating Dumbbell Shoulder Press + Dumbell Lateral Raises 2.1.2
3 x 10 + 10 Tricep Dips + Cable Rope Tricep Pull Down 2.1.2
3 x 10 + 10 Dumbbell + Incline Dumbbell Flye 2.1.2
3 x 10 + 10 Dumbbell Prone Flye + Dumbbell Front Raises 2.1.2

Cardio: 30 Minutes LISS Cardio

Rest: 60 sec

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