Home » 3-day 15th of July to 5th of August 3-day 15th of July to 5th of August July 14, 2019 by AndrewTry and hit all 3 of the sessions!Whilst the days are labelled, Monday, Wednesday & Friday. You can complete them in a different order as your schedule permits.Tap on the exercise name to see an illustration and description! You can also log your weight, sets and reps by tapping on the green + that appears in the bottom right after tapping on an exercise.Scroll to the very bottom of this page for detailed instructions.#ExerciseSetsRepsTempoRestMONDAY1Incline press3,4,462111.52AAlternating shoulder press3,3,48 (e/a)-2BIncline dumbbell row3,3,4410 sec hold13Chest dip3,4,4101.54APlate raise3,3,4151*4BScott press3,3,415-5Skull crusher3,4,4151TUESDAY1Deadlift3,4,4422Leg press3,4,4151.53SL hamstring curl (machine)3,4,48 (e/l)14ARDL3,3,415-4B1/4 squat3,3,420slow15Calf raise3,3,410slow1WEDNESDAY1Pull upAMRAP 45 minMAX-12Walking lunge-30m--3V-up-30 sec--4Bike-1km--5Burpee-30 sec--THURSDAY1Bench press3,4,4421122ADumbbell press3,4,48221-2BChin up3,4,4max13AFarmers carry3,3,460m-3BIncline fly3,3,412-14DIamond push up3,3,41215Overhead cable extension3,4,4101FRIDAY1Box squat3,4,4421122Reverse lunge3,4,410 (e/l)13Barbell hip thrust3,3,48-4AHyperextension3,3,4151.54BSuperman3,3,430 sec122-5Hammer curl3,4,412-16EZ curl3,4,421's-1How to read the program?Sessions 1-5 should be completed in order across the week. In column 2, “2A, 2B” represents a superset. A superset involves you completing exercise “A” immediately followed by exercise “B”. In the “Sets” column, the 3 numbers represent the sets assigned to week 1,2 and 3. In most cases the amount of sets will increase across the training block.In the “Reps” column, (e/l) stands for ‘each leg’, (e/a) for ‘each arm’. Tempo is specific to the exercise but the 3 numbers represent the seconds assigned to the ‘up’, ‘pause’ and ‘down’ stages of the exercise. The pause will always be at the highest tension point of the exercise. You can also tap on the name of exercises to view more information and see an example of how they are performed.‘W’ at the top of the plan means warm up.