A1
Notes:Flat Dumbbell Press
3 sets of 5-7 reps. Minimal Rest (0s)
- 3 Sets
Superset
A2
Notes:Push Up
3 sets of AMRAP, Hold the TOP position for 2 seconds on each rep, reaching your upper back to the ceiling. Partial Rest (2 min)
- 3 Sets
B1
Notes:Dips
3 sets of 6-8 reps.
- 3 Sets
C1
Notes:Seated Cable Row - Rear Delts
2 sets of 10-12 reps on both exercises, finishing each with a drop set - decrease weight by 20% and do AMRAP to failure
- 2 Sets
Superset
C2
Notes:Dumbbell Y Raise
2 sets of 10-12 reps on both exercises, finishing each with a drop set - decrease weight by 20% and do AMRAP to failure
- 2 Sets
D1
Notes:Single Arm Preacher Curl
2 sets of 6 per side, plus an additional 2 forced reps using your non working arm. No more than 60 seconds between arms/sets
- 2 Sets
E1
Notes:Romanian Deadlift
3 sets of 4-6 reps with a 2 second pause in the stretch on each rep. Complete Rest
- 3 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