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

Rest: 90s between sets

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​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