Back, Quads, Shoulders, Hamstrings

A1

Notes:

Deadlift - Deficit & Paused

4x8 Rest - 60s Pause reps - hold on the way up at mid shin for 2 seconds

  • 4 Sets

Superset

A2

Notes:

Chin Up

4x8 Rest - 90s Palms facing in wide grip. 5 second lowering on all reps down to a full stretch.

  • 4 Sets

B1

Notes:

Nordic Drop

2x8 Rest - 60s

  • 2 Sets

C1

Notes:

Pike Press

3x15 Rest - 60s

  • 3 Sets

Superset

C2

Notes:

Negative Body Levers - Progressions

3x15 Rest - 60s

  • 3 Sets

D1

Notes:

Y Raise

3x10 Rest - 60s Double drop set - Perform 10 reps, then drop set for another 10 reps, then another drop set for 10 reps.

  • 3 Sets

Superset

D2

Notes:

Dumbbell Single Leg Standing Calf Raise

3x15 Rest - 60s Hold a plate if you don't have dumbbells available

  • 3 Sets

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