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DAY 5

WEEK 5 /ISOLATERAL & HYPERTROPHY

DAY 1 / PUSH

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

Set/Reps Exercise Tempo
3 x 10 Alternating Dumbbell Bench Press 2.1.2
3 x 10 Standing Alternating Dumbbell Shoulder Press 2.1.2
3 x 10 Single Arm Cable Kick-Back 2.1.2
4 x 12 Incline Dumbbell Flye 2.1.2
4 x 12 Alternating Dumbbell Front Raise 2.1.2
4 x 12 Cable Rope Tricep Pull Down 2.1.2

Cardio: 30 Minutes LISS Cardio

Rest: 5 x 5 - 3 min rest
3 x 10 - 60 sec rest

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