A1
Notes:Barbell Military Press
5 sets of 4 Partial Rest (90s) 1-2 RIR on all sets
- 5 Sets
Superset
A2
Notes:Barbell Row - Upper Back
5 sets of 4 Partial Rest (90s) Keep a strict 3 second lowering on each of these reps, and a controlled lifting portion to avoid any excessive momentum with this low rep scheme
- 5 Sets
B1
Notes:Flat Dumbbell Press
4 sets of 8 Partial Rest (90s) 1-2 RIR on all sets. If you're unable to perform this as a superset, feel free to split the exercises up
- 4 Sets
Superset
B2
Notes:Lat Pulldown
4 sets of 8 Partial Rest (90s) 1-2 RIR on All Sets.
- 4 Sets
C1
Notes:Machine Lateral Raise
3 sets of 6-8 reps Minimal Rest (0s) 1-2 RIR on all sets. Finish the final set with a drop set, decreasing weight by 10% for an additional AMRAP set
- 3 Sets
D1
Notes:Alternating Dumbbell Curl
3 sets of 6-8 reps Partial Rest (90s) 1-2 RIR on all sets
- 3 Sets