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Intermediate Preview

Frequency: 3-4x per workouts per week (e.g., Mon / Tues / Thurs / Fri)

Rest: 90s between sets

​Strength Training

  • Chest Fly’s (Cable) – 3 sets × 12 reps

  • Svend Press – 3 sets × 15 reps

  • Lateral Dumbbell Raises – 4 sets × 12 reps

  • Shoulder Press (Smith Machine) – 4 sets × 12 reps

  • Barbell Landmine Row – 3 sets × 10 reps

  • Seated Cable Row (Close Grip) – 3 sets × 12 reps

 

Core

  • Lying Leg Raises – 3 sets × 15 reps

  • Abdominal Crunches – 3 sets × 15 reps

  • Flutter Kicks – 3 sets × 35s continuous

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