Upper (Power)
~1 h 007 exercises · 25 sets| Exercise | Sets × reps | Rest | Load | |
|---|---|---|---|---|
 | Bench Press Chest | 4 × 3-5 | 2 min | To figure out |
 | Développé aux haltères incliné Chest | 4 × 6-10 | 2 min | To figure out |
 | Bent Over Rowing Lats | 4 × 3-5 | 2 min | To figure out |
 | Tirage vertical Lats | 4 × 6-10 | 2 min | To figure out |
 | Overhead Barbell Press Front deltoid | 3 × 5-8 | 90 s | To figure out |
 | Biceps Curls With Barbell Biceps | 3 × 6-10 | 75 s | To figure out |
 | Barre au front Triceps | 3 × 6-10 | 75 s | To figure out |
Session volume, by muscle group
- Chest8 sets
- Lats8 sets
- Front deltoid3 sets
- Biceps3 sets
- Triceps3 sets
How to progress
No fixed increment given by the source: on Power sessions, add weight once you hit the top of the rep range, keeping 1 rep in reserve on every set. On Hypertrophy sessions, complete the reps before adding weight. Start with fewer sets than the stated maximum until you're used to the workload. Main lifts shouldn't be substituted; accessories can be adapted to available equipment.