Workout 7 — Week 3 Day 1

Workout 7 — Week 3 Day 1

• Duration: 55 MIN
• Reps: 12 per set
• Tempo: 1010
• Rest: Minimum rest between sets

Upper/Lower Complex #1

Exercise	Set 1 (lbs)	Set 2 (lbs)	Set 3 (lbs)	Tempo
A-1 Dumbbell Bench Press (Alternating)	___	___	___	1010
A-2 Goblet Squat	___	___	___	1010

Upper/Lower Complex #2

Exercise	Set 1 (lbs)	Set 2 (lbs)	Set 3 (lbs)	Tempo
B-1 1-Arm Dumbbell Row	___	___	___	1010
B-2 Dumbbell Reverse Lunge	___	___	___	1010

Arms Circuit

Exercise	Set 1 (lbs)	Set 2 (lbs)	Set 3 (lbs)	Tempo
C-1 Alternating Dumbbell Military Press	___	___	___	1010
C-2 Dumbbell Biceps Curl	___	___	___	1010
C-3 Lying Triceps Press	___	___	___	1010

• Mobility Routine
• Core Workout