A1
Notes:Deadlifts
6 sets of 8/6/4/8/6/4. Complete Rest - 3 min Aim to use a challenging weight and increase it across the first 3 sets. Then go slightly heavier for the second 3 sets. For example Wave 1 Set 1 - 100kg x 8 reps Set 2 - 102.5kg x 6 reps Set 3 - 105kg x 4 reps Wave 2 Set 4 - 102.5kg x 8 reps Set 5 - 105kg x 6 reps Set 6 - 107.5kg x 4 reps
- 6 Sets
B1
Notes:Good Morning
2 sets of 6-8 reps. Keep 2-3 RIR on all sets. Partial Rest (60s)
- 2 Sets
Superset
B2
Notes:Lying Leg Curl
2 sets of 6-8 reps, to failure. Partial Rest (60s)
- 2 Sets
C1
Notes:Walking Lunge
2 sets of 8-10 reps. Partial Rest (2min)
- 2 Sets