Session 3 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 3 and Session 4 during weeks 4-6 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, sets, tempo and rest.
A1 – 30-degree dumbbell press
A2 – Dumbbell Romanian deadlift
B1 – Dumbbell press
B2 – Single-leg glute bridge with 90-degree flexed knee at top (first leg)
B3 – Single-leg glute bridge with 90-degree flexed knee at top (second leg)
C1 – Upper-back-focused 45-degree dumbbell row
C2 – Reverse crunch on flat bench
D1 – Supinated incline dumbbell biceps curl
D2 – Close-grip push-up
E1 – Mountain climber
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 3 at the bottom of the 'Male Program' page.