Chest & Back

A1

Notes:

Slight Decline Dumbbell Press - Neutral Grip

6 sets of 8/8/6/6/4/4 reps - Take an intentionally slow 5 second eccentric (lowering phase) - Partial Rest (2min)

  • 6 Sets

Superset

A2

Notes:

. Rear Delt Row

6 sets of 8/8/6/6/4/4 reps - Take an intentionally slow 5 second eccentric (lowering phase) - Partial Rest (2min)

  • 6 Sets

B1

Notes:

Lat Pulldown

3 sets of 6-8 reps. Pause in the peak contraction on all reps. Partial Rest (90s)

  • 3 Sets

Superset

B2

Notes:

. Cable Chest Press

3 sets of 6-8 reps. Pause in the peak contraction on all reps. Partial Rest (90s)

  • 3 Sets

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