Home » 3-day 7th of October to 28th of October 3-day 7th of October to 28th of October October 7, 2019October 7, 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.#ExerciseSetsRepsTempoRestMONDAY1Bench press3,4,4321X1.52APush up3,3,41222X-2BSingle arm cable row3,3,412 (e/a)X1213Dumbbell fly3,4,410Slow1.54ASingle arm cable front raise3,3,415 (e/a)Slow-4BRope pull-down3,3,415-15Dumbbell kickback3,4,412 (e/a)Slow1TUESDAY1Deadlift3,4,43-22Barbell hip thrust3,4,412X121.53Single leg deadlift3,4,410 (e/l)-14ABulgarian split squat3,3,412 (e/l)Slow-4BFlutter kicks3,3,430 sec-15Calf raise3,3,420 (e/l)-1WEDNESDAY1RunAMRAP 45 min400m-12Push up-MAX--3Cocoon-20--4Jump squat-10--5Side plank-15 sec (e/s)--How 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.