Chest & Back

A1

Notes:

Cable Chest Press

4 sets of 6-8 reps - Pause in contraction for 2 seconds. Minimal Rest (0 sec)

  • 4 Sets

Superset

A2

Notes:

DB Low Incline Press

4 sets of 6-8 reps - Pause in stretch for 2 seconds. Minimal Rest (0 sec)

  • 4 Sets

A3

Notes:

Cable Chest Press

4 sets of 4-6 reps - Pause in contraction for 2 seconds. Partial Rest (2 min)

  • 4 Sets

B1

Notes:

Seated Cable Row - Wide Neutral Grip

4 sets of 6-8. Pause in contraction for 2 seconds - Minimal Rest (0s)

  • 4 Sets

Superset

B2

Notes:

Lat Pulldown

Pause in contraction for 2 seconds- 4 sets of 6-8 reps - Minimal Rest (0s)

  • 4 Sets

B3

Notes:

Seated Cable Row - Wide Neutral Grip

4 sets of 4-6 reps. Pause in contraction for 2 seconds. Partial Rest (2 min)

  • 4 Sets

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