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
Chest
Flat Dumbell Press-
Set 1: 1 x 15 Reps
Set 2: 1 x 12 Reps
Set 3 : 1 x 10 Reps
Incline Press (Barbell or Dumbells)-
Set 1: 1 x 15 Reps
Set 2: 1 x 12 Reps
Set 3 : 1 x 10 Reps
Decline Flyes or Press (Barbell)-
Set 1: 1 x 15 Reps
Set 2: 1 x 12 Reps
Set 3 : 1 x 10 Reps
Press Ups-
Set 1: 1 x 15-30Reps
Set 2: 1 x 15-30 Reps
Biceps
Standing Alternate Dumbell Curls-
Set 1: 1 x 15 Reps
Set 2: 1 x 12 Reps
Set 3 : 1 x 8-10 Reps
EZ Barbell Curls or Hammer Curls-
Set 1: 15 Reps
Set 2: 12 Reps
Set 3: 8-10 Reps
Notes:
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