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WEEK 4 /HYPERTROPHY SUPER-SETS

DAY 3 / PULL

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 Lat Pull Down Machine + Bent Over Barbell Row 2.1.2
3 x 10 + 10 Alternating Dumbbell Curls + Barbell Curl 2.1.2
3 x 10 + 10 Bentover Upright Cable Row + Cable Rope Facepull 2.1.2
3 x 10 + 10 Dumbell Row + Kneeling Straight Arm Rope Pull Down 2.1.2
3 x 10 + 10 Bodyweight/Assisted Pull Ups + Cable Forehead Curls 2.1.2

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

Rest: 60 sec

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