LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Butterfly Pectoral machine 3 x 12

Set	reps	load	Tempo	Rest
1	12	light	controlled	30 sec
2	12	light	controlled	30 sec
3	12	light	controlled	30 sec

LLT – DB Front Raises 3 x 16

Set	reps	load	Tempo	Rest
1	16	light	controlled	30 sec
2	16	light	controlled	30 sec
3	16	light	controlled	30 sec

DB Bicep Curl [MS] 3 x 20

Set	reps	weight_lbs	Tempo	Rest
1	20	7.5	controlled	30 sec
2	20	7.5	controlled	30 sec
3	20	7.5	controlled	30 sec

Dumbbell Skullcrushers 3 x 16

Set	reps	weight_lbs	Tempo	Rest
1	16	5	controlled	30 sec
2	16	5	controlled	30 sec
3	16	5	controlled	30 sec

Seated Lat Pull-down Wide 3 x 16

Set	reps	weight_lbs	Tempo	Rest
1	16	20	controlled	30 sec
2	16	20	controlled	30 sec
3	16	20	controlled	30 sec

Tricep Extensions 3 x 16

Set	reps	load	Tempo	Rest
1	16	light	controlled	30 sec
2	16	light	controlled	30 sec
3	16	light	controlled	30 sec

Rotational Cable Twist 3 x 20

Set	reps	load	Tempo	Rest
1	20	light	controlled	30 sec
2	20	light	controlled	30 sec
3	20	light	controlled	30 sec

Week 2

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout Blocks

Block 1
Superset x 3

LLT
Butterfly Pectoral machine

reps 12

load light

Tempo controlled

Rest 30 sec

Do not use hand to squeeze the fly, All force should come through the elbows, contracting at the top of the movement.

Set	Reps	Load	Tempo	Rest
1	12	Light	Controlled	30 sec (h:m:s)
2	12	Light	Controlled	30 sec (h:m:s)
3	12	Light	Controlled	30 sec (h:m:s)

LLT
LLT – DB Front Raises

reps 16

load light

Tempo controlled

Rest 30 sec

Shoulder raise.

Set	Reps	Load	Tempo	Rest
1	16	Light	Controlled	30 sec (h:m:s)
2	16	Light	Controlled	30 sec (h:m:s)
3	16	Light	Controlled	30 sec (h:m:s)

Block 2
Superset x 3

LLT
DB Bicep Curl [MS]

reps 20

weight_lbs 7.5

Tempo controlled

Rest 30 sec

Set	Reps	Weight	Tempo	Rest
1	20	7.5 lbs	Controlled	30 sec (h:m:s)
2	20	7.5 lbs	Controlled	30 sec (h:m:s)
3	20	7.5 lbs	Controlled	30 sec (h:m:s)

LLT
Dumbbell Skullcrushers

reps 16

weight_lbs 5

Tempo controlled

Rest 30 sec

Set	Reps	Weight	Tempo	Rest
1	16	5 lbs	Controlled	30 sec (h:m:s)
2	16	5 lbs	Controlled	30 sec (h:m:s)
3	16	5 lbs	Controlled	30 sec (h:m:s)

Block 3
Tri-Set x 3

LLT
Seated Lat Pull-down Wide

reps 16

weight_lbs 20

Tempo controlled

Rest 30 sec

Set	Reps	Weight	Tempo	Rest
1	16	20 lbs	Controlled	30 sec (h:m:s)
2	16	20 lbs	Controlled	30 sec (h:m:s)
3	16	20 lbs	Controlled	30 sec (h:m:s)

LLT
Tricep Extensions

reps 16

load light

Tempo controlled

Rest 30 sec

Set	Reps	Load	Tempo	Rest
1	16	Light	Controlled	30 sec (h:m:s)
2	16	Light	Controlled	30 sec (h:m:s)
3	16	Light	Controlled	30 sec (h:m:s)

LMT
Rotational Cable Twist

reps 20

load light

Tempo controlled

Rest 30 sec

Set	Reps	Load	Tempo	Rest
1	20	Light	Controlled	30 sec (h:m:s)
2	20	Light	Controlled	30 sec (h:m:s)
3	20	Light	Controlled	30 sec (h:m:s)