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