A1
Notes:Barbell Bench Press
2 Sets 4-6 Reps with 120s Rest Rest Pause Set on final set. Perform the first set with a 4-6RM, leaving 0-1 RIR. Perform the second set with the same weight, and go to failure again - Once you hit this point, rack the weight, take 15-20 seconds rest, then go again to failure
- 2 Sets
B1
Notes:Chin Up
2 Sets 6-8 Reps with 90s Rest 2 second hold in top of each rep. 1-2 RIR
- 2 Sets
C1
Notes:T-Bar Row
2 Sets 10-15 Reps with 90s Rest Rest Pause Set on final set. Perform the first set with a 10-15RM, leaving 0-1 RIR. Perform the second set with the same weight, and go to failure again - Once you hit this point, rack the weight, take 10-15 seconds rest, then go again to failure
- 2 Sets
D1
Notes:DB Incline Press
2 Sets 10-15 Reps with 90s Rest Rest Pause Set on final set. Perform the first set with a 10-15RM, leaving 0-1 RIR. Perform the second set with the same weight, and go to failure again - Once you hit this point, rack the weight, take 10-15 seconds rest, then go again to failure
- 2 Sets
E1
Notes:Dips
2 Sets 8-10 Reps with 90s Rest 1-2 RIR
- 2 Sets
F1
Notes:Dumbbell Curl
2 Sets 6-8 Reps with 60s Rest Drop set on both sets. Decrease weight by roughly 20-30% for AMRAP.
- 2 Sets