Phase 3 – Day 1: Upper Body

Highlighted Workouts – Superset

A Section

Barbell Bench (A1)

3 sets (8, 8, 8 reps)

Rest: 60 sec

▶

B Section (Superset)

Barbell Row (B1)

3 sets (15, 12, 10 reps)

Rest: 0 sec

▶

Push Up (B2)

3 sets (15, 15, failure)

Rest: 0 sec

▶

Cardio Acceleration (B3)

3 sets (e.g. Jumping Jacks 1 min)

Rest: 60 sec

▶

C Section (Superset)

Machine Cable Fly (C1)

3 sets (15, 12, 10 reps)

Rest: 0 sec

▶

Seated Cable Row (C2)

3 sets (15, 12, 10 reps)

Rest: 0 sec

▶

Lat Pulldown (C3)

3 sets (15, 15, 15 reps)

Rest: 0 sec

▶

Cardio Acceleration (C4)

3 sets (e.g. High Knees 1 min)

Rest: 60 sec

▶

D Section (Superset)

Standing Dumbbell Press (D1)

3 sets (15, 12, 10 reps)

Rest: 0 sec

▶

Tricep Rope Press Down (D2)

3 sets (15, 12, 10 reps)

Rest: 0 sec

▶

Standing Dumbbell Curl (D3)

3 sets (15, 15, 15 reps)

Rest: 0 sec

▶

Cardio Acceleration (D4)

3 sets (e.g. Burpees 1 min)

Rest: 60 sec

▶

20 Minutes Post Workout HIIT

Cardio/Conditioning Circuit

▶