A1
Notes:Stiff Arm Pulldown
3 sets of 15-20 reps Partial Rest (90s) 1-2 RIR on All Sets
- 3 Sets
B1
Notes:Pull Up
3 sets of 8-10 reps Partial Rest (2 mins) 1-2 RIR on All Sets
- 3 Sets
C1
Notes:Cable Row - Upper Back
3 sets of 8-10 reps Partial Rest (2 mins) Finish all sets with a Rest Pause Set. To do this, take the set to 1-2 RIR at 8-10 reps. Then, take 5-10 seconds rest and go again for an additional 2-5 reps (whatever you can manage with good technique)
- 3 Sets
D1
Notes:Upper Back Press
3 sets of 10-15 reps Partial Rest (60s) 1-2 RIR on All Sets
- 3 Sets
E1
Notes:Cable Curl
2 sets of 15-20 reps Partial Rest (60s) Finish all sets with a Rest Pause Set. To do this, take the set to 1-2 RIR at 15-20 reps. Then, take 5-10 seconds rest and go again for an additional 2-5 reps (whatever you can manage with good technique)
- 2 Sets