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.
Session program:
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.
Session 8 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, s...
Session 9 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 9 and Session 10 during weeks 13-15 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, s...
Session 10 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 9 and Session 10 during weeks 13-15 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps,...
