A1
Notes:Deadlift
4 sets of 6/5/4/3 reps (4 total sets) Complete Rest (3 min) Increase weight on each set. 1-2 RIR on all sets
- 4 Sets
B1
Notes:45 Degree Hyperextension
3 sets of 8-10 reps Partial Rest (2 mins) 1-2 RIR on all sets
- 3 Sets
C1
Notes:Upper Back Pulldown
3 sets of 8-10 reps Partial Rest (2 mins) 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
D1
Notes:Upper Chest Fly
3 sets of 15-20 reps Minimal Rest (0s) 1-2 RIR on all sets
- 3 Sets
Superset
D2
Notes:Hands Elevated Push Up
3 sets of 8-10 reps Partial Rest (90s) 2 second hold in stretch of each rep
- 3 Sets