Home » In-gym Male 7th of October to 28th of October In-gym Male 7th of October to 28th of October October 7, 2019October 7, 2019 by AndrewTry and hit all 5 of the sessions!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 press3,4,4521X22AIncline dumbbell press3,3,41221X-2BSingle arm dumbbell row3,3,412 (e/a)X1213Pull up3,4,4Max-1.54ADecline dumbbell fly3,3,41521X-4BSkull crusher3,3,415Slow15Cable external rotation3,4,410 (e/a)Slow1TUESDAY1Sumo deadlift3,4,45-22RDL3,4,4821X1.53Step up3,4,48 (e/l)-14ADumbbell goblet squat3,3,415Slow-4BHamstring raise3,3,412X1215Seated calf raise3,3,412X121WEDNESDAY1RunAMRAP 45 min200m-12Kettlebell swing-20--3Plank twist-10 (e/s)--4Box jump-6--5Push up-Max--THURSDAY1Pendlay row3,4,48-22ADumbbell press3,4,41222X-2BCable pull apart3,4,412X2213Push press3,3,410X121.54ACable fly3,3,415--4BV-var push down3,3,415X2215Cable kickback3,4,410 (e/a)-1FRIDAY1Box squat3,4,41221X22RDL3,4,4821X1.53Pistol squat3,3,410 (e/l)Slow14AFace pull3,3,46151-4BStraight arm pulldown3,3,415X2215EZ curl3,4,420-16Hammer curl3,4,415-1How 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.