A1
Notes:Machine Row - Upper Back
4 sets of 10/8/6/4 reps Complete Rest (3 min) 1-2 RIR on All Sets. Add weight on each set.
- 4 Sets
B1
Notes:Lat Pullovers
2 sets of 10-15 reps Partial Rest (2 min) Finish all sets with a Rest Pause Set. To do this, take the set to 1-2 RIR at 10-15 reps. Then, take 5-10 seconds rest and go again for an additional 2-5 reps (whatever you can manage with good technique)
- 2 Sets
C1
Notes:DB Overhead Press
3 sets of 10-15 reps Partial Rest (2 mins) 1-2 RIR on All Sets
- 3 Sets
D1
Notes:Leg Press
3 sets of 6-8 reps Partial Rest (90s) 1-2 RIR on All Sets
- 3 Sets
E1
Notes:Bulgarian Split Squat
3 sets of 8-10 reps Partial Rest (90s) 1-2 RIR on all sets
- 3 Sets