Day 4

A1

Notes:

Flat Dumbbell Press

4 sets of 5-7 reps - Keep 1-2 RIR on all sets

  • 4 Sets

Superset

A2

Notes:

Banded Pushup

3 sets of 10 reps, holding the protracted position for 2 seconds on each rep. Complete Rest

  • 3 Sets

B1

Notes:

Dips

Eccentric Reps only. You don’t have to do these on rings, parallel bars work just fine - use as much assistance as you need from your lower body resting on the ground or a step. Aim for 5 x 6 second eccentric reps. a 2 second pause in the stretch on all reps and a 10 second pause on the final rep. Elevated Pushups would be a decent Regression to this

  • 3 Sets

Superset

B2

Notes:

Costal Chest Cable Press

aim for sets of 15-20 reps take all to failure 3 sets, no rest between exercises. Partial Rest

  • 3 Sets

C1

Notes:

High to Low Cable Row for Rear Delts

3 sets of 10-12 reps on both exercises, finishing each with a drop set - decrease weight by 20% and do AMRAP to failure

  • 3 Sets

Superset

C2

Notes:

Dumbbell Y Raise

3 sets of 10-12 reps on both exercises, finishing each with a dropset - decrease weight by 20% and do AMRAP to failure

  • 3 Sets

D1

Notes:

Single Arm Preacher Curl

3 sets of 6 per side, plus an additional 2 forced reps using your non working arm. No more than 60 seconds between arms/sets

  • 3 Sets

E1

Notes:

Romanian Deadlift

4 sets of 4-6 reps, with a dead stop on the bottom of each rep. Complete Rest

  • 4 Sets

F1

Notes:

Seated Leg Curl

2 sets of 12-15 reps, all taken to failure with an extra drop set (decrease load by 20% for AMRAP). Partial Rest

  • 2 Sets

READY TO BEGIN THE FULL PROGRAM?

Start your free trial