A1
Notes:Lat Pulldown
3 sets – 2 top sets of 6-8 reps (start with an 8RM, then go heavier for set 2), 1 back down set of 8-12 reps (reduce weight by approx 20-30%). Complete Rest(2-3min)
- 3 Sets
B1
Notes:Low Incline Dumbbell Press
3 sets – 2 top set of 6-8 reps (loaded as above), 1 backdown set of 8-12 reps (reduce weight by approx 20-30%). Complete Rest(2-3 min)
- 3 Sets
C1
Notes:Romanian Deadlift
3 sets of 5, keep 2-3 Reps in the tank on each set, aiming to use the same weight across all sets. Complete Rest(2-3 minutes)
- 3 Sets
D1
Notes:Single Leg Press
2 sets of 12-15 reps. Start with a 15RM, then bump the weight up for the second set. Take both to failure. Take about 60 seconds rest before jumping into your next side. Complete Rest(2-3 minutes)
- 2 Sets
E1
Notes:Incline DB Hammer Curl
3 sets – 15/12/10 reps – take all to failure, adding weight on each set. Partial Rest(30-60 seconds)
- 3 Sets
Superset
E2
Notes:Katana Extensions
3 sets – 15/12/10 reps – take all to failure, adding weight on each set. Partial Rest(30-60 seconds)
- 3 Sets