A1
Notes:Low Incline Barbell Bench Press
6 sets of 8/6/4/8/6/4. Complete Rest - 3 min Aim to use a challenging weight and increase it across the first 3 sets. Then go slightly heavier for the second 3 sets. For example Wave 1 Set 1 - 100kg x 8 reps Set 2 - 102.5kg x 6 reps Set 3 - 105kg x 4 reps Wave 2 Set 4 - 102.5kg x 8 reps Set 5 - 105kg x 6 reps Set 6 - 107.5kg x 4 reps
- 6 Sets
B1
Notes:Costal Cable Chest Press
3 sets of 8-10 reps. Partial Rest (90s)
- 3 Sets
C1
Notes:Cable Y Raise
3 sets of 8-10 reps. Minimal Rest (0s)
- 3 Sets
Superset
C2
Notes:Dumbbell Y Raise
3 sets of 8-10 reps. Partial Rest (90s)
- 3 Sets
D1
Notes:Katana Extension
2 sets of 10-12 reps. Partial Rest (90s)
- 2 Sets