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WEEK 7 / ENDURANCE

DAY 1 / PUSH

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

Set/Reps Exercise Tempo
5 x 20 Barbell Bench Press 1.1.1
5 x 20 Shoulder Press Machine 1.1.1
5 x 20 Dumbbell Skull Crusher 1.1.1
5 x 20 Incline Dumbell Chest Press 1.1.1
5 x 20 Incline Dumbbell Flye 1.1.1
5 x 20 Alternating Dumbbell Front to Lateral Raise 1.1.1
5 x 20 Dumbbell Prone Flye 1.1.1
5 x 20 Cable Straight Bar Tricep Push Down 1.1.1

Cardio: 30 Minutes LISS Cardio

Rest: 30 sec rest

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