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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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