Day 4- Off and Rest Day.


Day 5- Pull and Cardio Day

4 sets - 15-20 reps

Arnold Press
Bent Over Rows
Seated Cable Rows
Standing Upright Rows
Incline DB curl


Cardio Intervals - 25 mins

1-3 Warm-up
3-4 sprint
4-6 walk/jog
6-7 sprint
7-9 walk
9-10 sprint-
10-12 walk-
12-13 sprint-
13-15 walk
15-16 sprint-
16-18 walk
18-19 sprint-
19-25 walk