A1
Notes:Hip Thrust
3 sets of 12/10/8 - Push all to failure, and perform a Rest Pause set as shown on the final set only. Complete Rest(2-3min)
- 3 Sets
B1
Notes:Leg Press
Pause in the bottom for a deliberate 1-2 seconds and take a slow eccentric. 3 sets of 12 reps. Partial Rest(30-60s)
- 3 Sets
C1
Notes:Horizontal Back Extension
3 sets of 15-20 reps with a 2 second hold in the peak contraction. Partial Rest(30-60s)
- 3 Sets
D1
Notes:Ring Pushups
5 sets of 5 with no more than 60 seconds between sets. Use whatever progression/regression is required to allow you to hit this comfortably - you SHOULDN’T hit a failure point even by the final set(30-60s)
- 5 Sets
E1
Notes:High Incline Dumbbell Press
3 sets of 6-8 with a 10 second pause in the stretch position on the final rep of ALL sets. Partial Rest(30-60s)
- 3 Sets
F1
Notes:Machine Shoulder Raise
Perform 3 sets of 10-12 reps, finishing with a drop set for a 10-15 second eccentric-only rep, and a max isometric for 5-10 seconds on ALL sets. Partial Rest(30-60s)
- 3 Sets
G1
Notes:Cross Body Extensions
3 sets of 15/12/10 - add weight on each set, push all to failure. Partial Rest(30-60s)
- 3 Sets