Day 1 – Quads, Chest, Shoulders, Triceps

A1

Notes:

Leg Extensions

3 rounds of 8-10 reps, with a 2 second pause in peak contraction. Minimal Rest (0s)

  • 3 Sets

Superset

A2

Notes:

Sissy Squats OR (Reverse Nordics)

3 rounds of 8-10 reps, 2 second pause in stretched position. Minimal Rest (0s)

  • 3 Sets

A3

Notes:

Leg Press Or (Pendulum Or Hack Squat Or Smith Machine Squat)

Non lockout reps, no pauses at any position -3 rounds of 8-10 reps. Partial Rest (2min)

  • 3 Sets

B1

Notes:

Banded Pushup

3 rounds of 8-10 reps, with a 2 second pause in peak contraction Minimal Rest (0s)

  • 3 Sets

Superset

B2

Notes:

Regular Pushup

1 1/4 Rep -3 rounds of 8-10 reps Minimal Rest (0s)

  • 3 Sets

B3

Notes:

Banded Pushup - Isometronic

3 rounds of Use the same weight as earlier in the sequence. You shouldn’t be able to complete a full range rep here, you should get stuck at only halfway - hold this position and drive forcefully into the band for 5 seconds per rep. 5 reps. Partial Rest (2min)

  • 3 Sets

C1

Notes:

Dumbbell Y-Raise

3 rounds of 8-10 reps, with a 2 second pause in peak contraction. Minimal Rest (0s)

  • 3 Sets

Superset

C2

Notes:

Cable Crucifix Raise

3 rounds of 8-10 reps. Minimal Rest (0s)

  • 3 Sets

C3

Notes:

Dumbbell Y-Raise Isometronic

3 rounds of Use the same weight as earlier in the sequence. You shouldn’t be able to complete a full range rep here, you should get stuck at only halfway - hold this position and drive forcefully for 5 seconds per rep. 5 reps. Partial Rest (90s)

  • 3 Sets

D1

Notes:

Triceps Extension

3 rounds of 8-10 reps, with a 2 second pause in peak contraction. Minimal Rest (0s)

  • 3 Sets

Superset

D2

Notes:

Cross Body Triceps Extension

3 rounds of 8-10 reps, with a 2 second pause in peak contraction. Minimal Rest (0s)

  • 3 Sets

D3

Notes:

Triceps Extension - Short - Isometronics

3 rounds of Use the same weight as earlier in the sequence. You shouldn’t be able to complete a full range rep here, you should get stuck at only halfway - hold this position and drive forcefully for 5 seconds per rep. 5 reps Partial Rest (90s)

  • 3 Sets

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