Day1

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

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