ABCDEFGH
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DAY 1 - Upper Body Max Effort
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Set 1Set 2Set 3Set 4Set 5Set 6
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Bench PressCycle 1
4
3 - 5 rep maxCycle 2
5
Cycle 3
6
Cycle 4
7
Cycle 5
8
Cycle 6
9
10
Dumbbell RowCycle 1
11
4 sets / 5 - 10 repsCycle 2
12
Cycle 3
13
Cycle 4
14
Cycle 5
15
Cycle 6
16
17
Incline DumbbellCycle 1
18
Bench PressCycle 2
19
3 - 4 sets / 6 - 10 repsCycle 3
20
Cycle 4
21
Cycle 5
22
Cycle 6
23
24
Face PullsCycle 1
25
2 - 3 sets / 12 - 15 repsCycle 2
26
Cycle 3
27
Cycle 4
28
Cycle 5
29
Cycle 6
30
31
Weighted SwissCycle 1
32
Ball CrunchCycle 2
33
3 - 4 sets / 8 - 15 repsCycle 3
34
Cycle 4
35
Cycle 5
36
Cycle 6