Order

Exercise

Sets

Reps

Tempo

Rest (seconds)

A1

Incline Bench Press

10

5

4010

90

A2

Pull ups

10

5

40X0

90

B1

Parallel Bar Dip

3

6-8

40X0

60

B2

Dumbbell Row

3

6-8

40X0

60

If you need any help on how to follow this programme or to check your techniques please do ask one of our fitness instructors.