A1
Notes:Wide Grip Lat Pulldown
3 sets of 8-10 reps Partial Rest (60s) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets 2 second hold in squeeze position of each rep
- 3 Sets
Superset
A2
Notes:Triceps Pushdown
3 sets of 10-15 reps Partial Rest (60s) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets I typically recommend setting this up on the same Lat Pulldown machine you use - just drop the weight down!
- 3 Sets
B1
Notes:Rear Delt Pull Around
3 sets of 12-15 reps per side Minimal Rest (0s) 1-2RIR on all sets Go back and forth between arms/exercises til all sets are complete
- 3 Sets
Superset
B2
Notes:Single Arm Cable Curl
3 sets of 12-15 reps per side Minimal Rest (0s) 1-2 RIR on all sets
- 3 Sets
C1
Notes:Deficit Deadlift
3 sets of 8-10 reps Partial Rest (90s) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 1-2 RIR on All Sets Dead stop reps
- 3 Sets