A1
Notes:Hip Thrust
3 sets of 6-8 reps, to failure. Complete Rest(2-3 min)
- 3 Sets
Superset
A2
Notes:Dumbbell RDL
3 sets of 12-15 reps, keep 2-3 RIR on all sets. Complete Rest(2-3 min)
- 3 Sets
B1
Notes:Leg Press
Pause in bottom for 2 seconds on each rep. 3 sets of 15-20 reps. Partial Rest(30-60seconds)
- 3 Sets
C1
Notes:High Incline Dumbbell Press
3 sets of 6 with a 2 second pause in the bottom. Keep 1-2RIR on all sets. Complete Rest(2-3 minutes)
- 3 Sets
Superset
C2
Notes:Elevated Push Ups
3 sets of AMRAP. Complete Rest(2-3 minutes)
- 3 Sets
D1
Notes:Single Arm Katanas
3 sets of 12-15 on both exercises, go back and forth from side to side and exercise to exercise with no break
- 3 Sets
Superset
D2
Notes:Machine Shoulder Raise - Single Arm
3 sets of 12-15 on both exercises, go back and forth from side to side and exercise to exercise with no break.
- 3 Sets
E1
Notes:Single Leg Standing Calf Raise - Dumbbell Loading
2 sets of 15 reps, finishing each set with a 15 second hold in the stretch position. No more than 60 seconds between sides/sets.
- 2 Sets