A1
Notes:T-Bar Row - Upper Back
3 sets of 10-15 reps Partial Rest (2 mins) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets 1 second pause in stretch position on each rep.
- 3 Sets
B1
Notes:Pull Up
3 sets of 10-15 reps Partial Rest (2 mins) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets 1 second pause in stretch position on each rep.
- 3 Sets
C1
Notes:Cable Rear Delt Pull Around
2 sets of 8-10 reps per side Partial Rest (60s) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets 1 second pause in stretch position on each rep.
- 2 Sets
D1
Notes:Spider Curl
2 sets of 6-8 reps Minimal Rest (0s) 2-3 RIR. 2 second pause in top of each rep
- 2 Sets
Superset
D2
Notes:Preacher Curl
2 sets of 8-10 reps Partial Rest (2 mins) Aim to use the same weight. 0-1 RIR on all sets
- 2 Sets