WEEK 8/ TRI-SETS & SUPER-SETS

DAY 3 / PULL

Warm up: 1/2 Shoot number of Working Set

Super set: 1 exercise straight to next

Set/Reps	Exercise	Tempo
2 x 10 + 10 + 10	Kneeling Cable Lat Pull Dow + Bent Over Dumbbell Row + Standing Straight Arm Lat Pull Down	2.1.2
2 x 10 + 10 + 10	Barbell Curls + Cable Rope Curls + Dumbbell Hammer Curls	2.1.2
3 x 10 + 10	TRX Row + TRX Upright Row	2.1.2
3 x 10 + 10	Lat Pull Down Machine + Bentover Barbell Row	2.1.2
3 x 10 + 10	Incline Dumbbell Curls + EZ Bar Curls	2.1.2

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

Rest: 60 sec