A1
Notes:Barbell Press
5x5 Rest - 60s
- 5 Sets
Superset
A2
Notes:Barbell Row - Pronated
5x5 Rest - 60s Hold at the top of each rep for 2 seconds
- 5 Sets
B1
Notes:Dips
3x6-8 Rest - 60s 4 second lowering on each rep
- 3 Sets
Superset
B2
Notes:Inverted Row
3x6-8 Rest - 60s
- 3 Sets
C1
Notes:Bulgarian Split Squat
3x15 Perform a 10 second hold on the final rep of ALL sets at the bottom position Rest - 120s
- 3 Sets
Superset
C2
Notes:Ab Rollouts
3x12 Rest - 60s
- 3 Sets