A1
Notes:Chin Up
4 sets of 10/8/6/4 reps Complete Rest (3 minis) 1-2 RIR on All Sets. Add weight on each set.
- 4 Sets
B1
Notes:Bench Press
4 sets of 10/8/6/4 reps Complete Rest (3 mins) 1-2 RIR on All Sets. Add weight on each set.
- 4 Sets
C1
Notes:Seated Leg Curl
3 sets of 8-10 reps Minimal Rest (0s) Finish all sets with a Rest Pause Set. To do this, take the set to 1-2 RIR at 8-10 reps. Then, take 5-10 seconds rest and go again for an additional 2-5 reps (whatever you can manage with good technique)
- 3 Sets
Superset
C2
Notes:Walking Lunge
3 sets of 6-8 reps Partial Rest (2 mins) 2-3 RIR on all sets. 2 second pause at top of each rep.
- 3 Sets
D1
Notes:Single Arm Preacher Curl
4 sets of 6-10 reps Partial Rest (60s) 1-2 RIR on all sets.
- 4 Sets