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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

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