WEEK 5 / ISOLATERAL & HYPERTROPHY

DAY 3 / PULL

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

Set/Reps	Exercise	Tempo
3 x 10	Barbell Deadlifts	2.1.2
3 x 10	Standing Alternating Dumbbell Curl	2.1.2
3 x 10	Bentover Dumbbell Row	2.1.2
4 x 12	Kneeling Single Arm Cable Lat Pull Down	2.1.2
4 x 12	Cable Rope Bicep Curl	2.1.2
4 x 12	Cable Upright Row	2.1.2

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

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