Day 2 – Back, Quads, Rear Delts & Biceps

A1

Notes:

Pull Ups

3 sets of 6-8 reps. Partial Rest (90s)

  • 3 Sets

B1

Notes:

Band Lat Row

2 sets of 8-10 reps. Minimal Rest (0s)

  • 2 Sets

Superset

B2

Notes:

Band Lat Pulldown

2 sets of AMRAP. Minimal Rest (0s)

  • 2 Sets

B3

Notes:

Band Stiff Arm Pulldown

2 sets of 5 – You’ll only get partial range here – get as far as you can, then hold this position for 5 seconds. Partial Rest (60s)

  • 2 Sets

C1

Notes:

Bulgarian Split Squat

2 sets of 10-12 reps. Pause in the bottom position for 2 seconds on all reps. Minimal Rest (0s)

  • 2 Sets

Superset

C2

Notes:

Front Foot Elevated Split Squat

2 sets of 10-12 reps. Pause in the bottom position for 2 seconds on all reps. Partial Rest (60s)

  • 2 Sets

D1

Notes:

Banded Incline Curl

2 sets of 12-15 reps. Push all to failure, finishing each set with an overloaded Isometric for 10 seconds. Step forwards to increase the band tension and get as high as you can (roughly halfway) and hold with max tension. Partial Rest (45s)

  • 2 Sets

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