Superset |
Exercise |
Set Count |
Rep Count |
Rest |
|---|---|---|---|---|
| start | MILITARY SEATED DUMBBELL PRESS | 4 | 12 | 0 |
| end | PULL-UPS | 4 | 12 | 0 |
| start | SEATED ROW | 4 | 12 | 0 |
| end | LAT PULLDOWNS | 4 | 12 | 0 |
| ONE ARM DUMBBELL ROW | 4 | 12 | 30 SECONDS | |
| start | TREADMILL WALK | 16 | 1 MINUTES | 0 |
| end | TREADMILL RUN | 16 | 1 MINUTES | 0 |
"Phase 3" is designed to continue strength training, keeping the rep count at 12 to build muscle. 35 minutes of cardio is performed after each workout.
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