Session 7 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 7 and Session 8 during weeks 10-12 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, sets, tempo and rest.
A1 – Dumbbell press
A2 – Single-arm dumbbell row from dead-stop (first arm)
A3 – Single-arm dumbbell row from dead-stop (second arm)
B1 – 15-degree dumbbell fly with band at upper back
B2 – Pullover with dumbbell and band
C1 – 75-degree dumbbell Zottman curl
C2 – Supine flat dumbbell triceps extension
D1 – Supinated standing biceps curl
D2 – Standing triceps extension with band
E1 – Standing dumbbell lateral raise, down the rack - one set to failure
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 7 at the bottom of the 'Male Program' page.