A1
Notes:Cable Y Raise
3 sets of 12/10/8 - Increase weight on each set. Finish the final set with a triple drop set, decreasing down each increment you went up by. Partial Rest (2 min)
- 3 Sets
B1
Notes:Pulldown
3 sets of 6-8/6-8/AMRAP - 2 sets at 6-8 reps, then do 1 backdown set (decrease load by 25%) for AMRAP. Partial Rest (2 min)
- 3 Sets
C1
Notes:Rear Delt Row
4 sets of 10/8/6/6. Partial Rest (90s)
- 4 Sets
D1
Notes:Katana Extensions
4 sets of 10/8/6/6. Minimal Rest (0s)
- 4 Sets
Superset
D2
Notes:Preacher Curl
4 sets of 10/8/6/6 - 4 second eccentric on all reps. Partial Rest (90s)
- 4 Sets