A1
Notes:Pull Ups - Wide Grip
4 sets of 6-8 reps, Partial Rest(90s)
- 4 Sets
B1
Notes:Machine Row - Lat Bias
3 sets of 12/10/8 reps - add weight on each set - Keep 2-3 RIR on all sets except the final set, which you should take to failure. Partial Rest(30-60s)
- 3 Sets
C1
Notes:Front Foot Elevated Split Squats
5 sets of 5 per side. 1 & 1/4 reps - All the way down, 1/4 of the way up, then all the way down and all the way up - counts as 1 single repetition. Partial Rest between sides/legs(60s)
- 5 Sets
D1
Notes:Single Leg Extension
3 sets of 10 per side, with a 2 second hold in the peak contraction - take all to failure. Partial Rest(60s)
- 3 Sets
E1
Notes:Rear Delt Cable Fly
3 sets of 12 on both exercises, keep 2-3 RIR on all sets. Minimal Rest (0s)
- 3 Sets
Superset
E2
Notes:Standing Cable Curl
3 sets of 12 on both exercises, keep 2-3 RIR on all sets. Partial Rest (60s)
- 3 Sets