A1
Notes:Machine Row - Lat Bias
3 sets of 8/8/15 reps - Keep 2-3 RIR on the first two sets, then drop the weight back slightly and push the final set to failure. Complete Rest
- 3 Sets
B1
Notes:Pull Ups
3 sets of 6-8 reps. 2 second hold at top of each rep
- 3 Sets
C1
Notes:Front Foot Elevated Split Squat
3 sets of 10/8/6 reps per side with a 3 second pause in the stretch. Partial Rest between sides/legs
- 3 Sets
D1
Notes:Single Arm Rear Delt Cable Fly
3 sets of 12-15 on both exercises - to failure. No rest between exercises, Partial Rest between rounds
- 3 Sets
Superset
D2
Notes:Single Arm Y Raise
3 sets of 12-15 on both exercises - to failure. No rest between exercises, Partial Rest between rounds
- 3 Sets
E1
Notes:Barbell Curl
3 sets of 12/10/8 - Add weight on each set, finish the final set with a rest pause set - go to failure, then take 5 deep breaths, and go to failure again. Partial Rest
- 3 Sets