Session 11 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.

You will alternate between Session 11 and Session 12 during weeks 16-18 of the program.

Watch the video to learn the correct exercise execution and session structure. This includes reps, sets, tempo and rest.

Session program:
A1 – 45-degree dumbbell press
A2 – Dumbbell fly with band on upper back

B1 – 30-degree chest-supported dumbbell row
B2 – Pullover with dumbbell and band

C1 – Supinated incline prone dumbbell biceps curl
C2 – Supinated incline dumbbell biceps curl

D1 – Supine dumbbell triceps extension
D2 – Standing triceps extension with band

E1 – Standing chest-supported dumbbell lateral raise
E2 – Seated dumbbell lateral raise

Don’t forget to watch the ‘Strength & Conditioning Program Guide’ and ‘Exercise Execution’ videos before you start the program.

Download your complete workout PDF for Session 11 at the bottom of the 'Male Program' page.