A1
Notes:Incline Dumbbell Press
3 sets - 8-10 reps Partial Rest (60s) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets Palms up grip 3 second pause in bottom of each rep
- 3 Sets
Superset
A2
Notes:Single Arm Dumbbell Row
3 sets - 8-10 reps Partial Rest (90s) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets 2 second pause in top of each rep
- 3 Sets
B1
Notes:Leg Press
3 sets of12-15 reps Partial Rest (90s) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets
- 3 Sets
C1
Notes:45 Degree Hyperextension
3 sets of 12-15 reps Partial Rest (60s) 2-3 RIR. Finish the final rep on each set with a 10 second pause in the stretch position, whilst maintaining an anterior pelvic tilt to stretch the hamstrings
- 3 Sets
D1
Notes:Standing Calf Raise
3 sets of 12-15 reps Partial Rest (60s) 2-3 RIR. 2 second pause in stretch and top of each rep
- 3 Sets