Phil
Training Plan: Day 1 - Upper Body
*30 min Fasted Cardio at 120 - 130bpm (EVERYDAY!): Ideally first thing in the morning shortly after waking before eating, or checking your phone eliminating any potential distractions. Drink mineral water before & during if required.
Warm up -
Alternate Dumbell Front Raises: 1 x 20 Reps
Dumbell Biceps Curls: 1 x 15 Reps
Standing Dumbell Shoulder Presses: 1 x 15 Reps
Flat Dumbell Press: 1 x20 Reps
Flat Dumbell Press (Pecs)-
Set 1: 1 x 15 Reps
Set 2: 1 x 12 Reps
Set 3 : 1 x 10 Reps
Close Grip Lat Pulldowns (Lats)-
Set 1: 1 x 15 Reps
Set 2: 1 x 12 Reps
Set 3 : 1 x 10 Reps
Seated Dumbell Shoulder Press (Delts)-
Set 1: 1 x 15 Reps
Set 2: 1 x 12 Reps
Set 3 : 1 x 10 Reps
Standing Alternate Dumbell Curls (Biceps)-
Set 1: 1 x 15 Reps
Set 2: 1 x 12 Reps
Set 3 : 1 x 10 Reps
Tricep Cable Pushdowns (Triceps)-
Set 1: 1 x 15 Reps
Set 2: 1 x 12 Reps
Set 3 : 1 x 10 Reps
Notes:
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