Workout Main Session Bike Slow_Duration LIFT 1 ngs_and_Quadriceps h-Machine-Squat Training system LIFT 2 Latissimus_Dorsi Lat-Pulldown Training system LIFT 3 nest_Pectoralis Chest-Press Training system LIFT 4 s_Biceps_Triceps SS/PP Tri/GVT Giant SS/PP Giant

Tri/GVT SS/PP Giant SS/PP CV Aim Aerobic Endurance Additional Exercises Tri/GVT Duration 20m Additional Exercises Additional Exercises Additional Exercises Sets 3 Sets 3 Sets Sets Resistance Aim Full Body Hypertrophy Zone (intensity) Reps 10-12 Reps Reps 2 Reps Ratio intervals LSD N/A LSD N/A %1RM Weight Rest %1RM 65-70% 30kg 2m Weight 12-15 65-70% 15kg 60s Rest %1RM Weight Rest %1RM Weight Rest CV Exercise T.S. RES Muscle Exercise T.S. RES Muscle Exercise T.S. RES Muscle Exercise T.S. RES Muscle Week 2 Workout Main Session Treadmill Long Slow_Duration LIFT 1 Hamstrings_and_Quadriceps Smith-Machine-Squat No Training system LIFT 2 Back Latissimus_Dorsi Lat-Pulldown No Training system LIFT 3 Chest_Pectoralis Chest-Press No Training system LIFT 4 Arms_Biceps_Triceps SS/PP Tri/GVT Giant SS/PP Giant Tri/GVT SS/PP Giant SS/PP CV Aim Aerobic Endurance Additional Exercises Tri/GVT Duration 25m Additional Exercises Additional Exercises Additional Exercises Sets Sets Sets Sets Resistance Aim Full Body Hypertrophy Zone (intensity) Ratio intervals Reps Reps Reps Reps 2-3 LSD N/A LSD N/A %1RM Weight Rest %1RM Weight %1RM Weight %1RM Weight Rest Rest Rest CV Exercise T.S. RES Muscle Exercise T.S. RES Muscle Exercise T.S. RES Muscle Exercise T.S. RES Muscle Week 3 Hamstri Smit No Back No C No Arm