A1
Notes:Machine Row (Rear Delt/Upper Back)
2 sets - 6-8 reps - Take the final set to failure only. So the first couple of sets will have 1-2 RIR. Complete Rest
- 2 Sets
B1
Notes:Cable Chest Press
2 sets of 6-8 reps. Partial Rest
- 2 Sets
C1
Notes:Prone Y Raise
15-20 reps on exercise 1 with a 2 second hold in the peak contraction. Then go AMRAP in the Inclined position, then go back to the first position and perform 5 reps with a 5 second hold as high as you can handle. 3 rounds
- 3 Sets
Superset
C2
Notes:Incline Y Raise
15-20 reps on exercise 1 with a 2 second hold in the peak contraction. Then go AMRAP in the Inclined position, then go back to the first position and perform 5 reps with a 5 second hold as high as you can handle. 3 rounds
- 3 Sets
C3
Notes:Prone Y Raise Isometrics
15-20 reps on exercise 1 with a 2 second hold in the peak contraction. Then go AMRAP in the Inclined position, then go back to the first position and perform 5 reps with a 5 second hold as high as you can handle.3 rounds
- 3 Sets
D1
Notes:Lying Leg Curl - Single Leg
2 sets of 4-6 reps - Adding in an extra 2-3 Eccentric Only reps - use the opposite leg for extra assistance here once you hit the failure point. Partial Rest
- 2 Sets
E1
Notes:Glute Ham Raise
2 sets of 8-10 reps (use load if required) - finishing with an extra 3-4 Forced reps using a broomstick for assistance. Partial Rest
- 2 Sets
F1
Notes:Single Arm Cable Archer Curl
4 sets of 15/12/10/8 - Take all to failure. Partial Rest between Arms
- 4 Sets