A1
Notes:Rear Delt Row
4 sets of 15/12/10/8 - 2 second pause in contraction on all sets. Partial Rest (30s)
- 4 Sets
Superset
A2
Notes:Dumbbell Y Raise
4 sets of 15/12/10/8 - 2 second pause in the contraction on all sets. Partial Rest (90s)
- 4 Sets
B1
Notes:Low Incline DB Press
4 sets of 15/12/10/8. Partial Rest (60s)
- 4 Sets
Superset
B2
Notes:Rack Chin
4 sets of 8. Partial Rest (60s)
- 4 Sets
C1
Notes:Machine Row - Upper Back
4 sets of 8-10 reps. Partial Rest (30s)
- 4 Sets
Superset
C2
Notes:Triceps Dips
Eccentric only reps. Position yourself at the top of the rep, then lower yourself down over 6 seconds. 4 sets of 6 reps. Minimal Rest (0s)
- 4 Sets
C3
Notes:Push Ups
4 sets of 8-10 reps. Partial Rest (90s)
- 4 Sets
D1
Notes:Lean Away DB Raise
3 sets of 8-10 reps. Minimal Rest (0s)
- 3 Sets
Superset
D2
Notes:. Cable Single Arm Y Raise
3 sets of 8-10 reps. Minimal Rest (0s)
- 3 Sets