WorkOut

Exercises

• Barbell Bench Press

  4 sets x 5-8 reps · RIR 1-2 · rest 180s

• Seated Dumbbell Press

  3 sets x 8-10 reps · RIR 1-2 · rest 150s

• Incline Dumbbell Press

  3 sets x 8-12 reps · RIR 1-2 · rest 120s

• Cable Lateral Raise

  3 sets x 12-15 reps · RIR 0-1 · rest 60s

• Overhead Cable Triceps Extension

  3 sets x 10-12 reps · RIR 0-1 · rest 90s

• Cable Crunch

  3 sets x 10-15 reps · RIR 1-2 · rest 60s

• Run/Walk Interval Protocol

  10 min · run/walk intervals

  Tap for pace guide