A1
Notes:Low Incline Barbell Press - Paused
15-30 degree incline. 3 sets of 10 Rest - 0s
- 3 Sets
Superset
A2
Notes:Inverted Row
Palms facing down grip. Pause at the top and bottom of each rep for 1 second. 3 sets of 10 Rest - 30s
- 3 Sets
B1
Notes:Barbell Row
Palms Up Grip, 3 second hold at top of each rep. 3 sets of 10 Rest - 0s
- 3 Sets
Superset
B2
Notes:Push Up
Pause at the bottom of each rep for 2 seconds 3 sets of 10 Rest - 30s
- 3 Sets
C1
Notes:Poliquin Step Up - 50 Reps
2x50 Rest - 30s
- 2 Sets
Superset
C2
Notes:Split Squat - Rear Leg Emphasis
2x20 Rest - 30s
- 2 Sets
D1
Notes:Reverse Crunch
3x15 Rest - 30s
- 3 Sets