A1
Notes:Pull Ups
3 sets of 8 - Partial Rest (2min) Cluster Set - To perform a Cluster set, instead of performing 8 reps as one unbroken set, you’ll take mini-rests within the set. For example Cluster Set 1 - 2 reps, rest 10-20 seconds, 2 reps, rest 10-20 seconds, 2 reps, rest 10-20 seconds, 2 reps, rest 10-20 seconds = 8 total reps. Aim to use roughly a 4-6 Rep Max for the cluster sets, and only progress in weight if you can comfortably hit all 8 reps in each cluster, for all 3 Sets.
- 3 Sets
B1
Notes:Upper Back Pulldown
3 sets of 8/8/6 reps. Partial Rest (30s)
- 3 Sets
Superset
B2
Notes:Rear Compound Laterals
3 sets of 12-15. Partial Rest (2min)
- 3 Sets
C1
Notes:Incline Zottman Curl
2 sets of 15-20. Partial Rest (90s)
- 2 Sets