Shoulders & Arms

A1

Notes:

Dumbbell Y Raise

3 sets of 8-10 reps. Partial Rest (1min)

  • 3 Sets

Superset

A2

Notes:

DB Overhead Press

3 sets of 8-10 reps. Complete Rest (3 min)

  • 3 Sets

B1

Notes:

Machine Row (Upper Back)

3 sets of 6-8 reps. Finish the final set with a Rest Pause set. Go to failure, then take 15 seconds rest, and go again for AMRAP. Complete Rest (2 min)

  • 3 Sets

C1

Notes:

Cable Curl

2 sets of 6-8 reps. Finish the final set with a Rest Pause set. Go to failure, then take 15 seconds rest, and go again for AMRAP. Partial Rest (60s)

  • 2 Sets

Superset

C2

Notes:

Close Grip Press

2 sets of 6-8 reps. Finish the final set with a Rest Pause set. Go to failure, then take 15 seconds rest, and go again for AMRAP. Partial Rest (60s)

  • 2 Sets

D1

Notes:

Cable Row

2 sets of 6-8 reps. Finish the final set with a Rest Pause set. Go to failure, then take 15 seconds rest, and go again for AMRAP. Complete Rest (2 min)

  • 2 Sets

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