A1
Notes:45 Degree Hyperextension
4 sets of 12/10/8/6 reps. Add weight on each set as the reps decrease. 2 second hold at the top of each rep. Partial Rest (2min)
- 4 Sets
B1
Notes:Glute Kickback
3 sets of 10-12 reps. Minimal Rest (0s)
- 3 Sets
Superset
B2
Notes:Glute Abduction
3 sets of 10-12 reps. Partial Rest (60s)
- 3 Sets
C1
Notes:Rack Chin
3 Cluster Sets using a 6 rep max. Work up to a weight you think you can handle for 6 reps. Then, to perform a Cluster Set, you’ll perform just 3 reps, then rest. Take 10 seconds rest only, and perform another set of 3 - and keep repeating this rest/3 rep cycle for as many rounds as you can handle. This counts as a total of 1 cluster set. Partial Rest between Cluster Sets (90s)
- 3 Sets
D1
Notes:Upper Back Pulldown
2 sets of 8-10 reps. Partial Rest (90s)
- 2 Sets
E1
Notes:Rear Delt Row
2 sets 8-10 reps. Partial Rest (60s)
- 2 Sets
F1
Notes:Cable Biceps Curl - Facing In
2 sets of 8-10 reps. Minimal Rest (0s)
- 2 Sets
Superset
F2
Notes:Cable Biceps Curl - Facing Out
2 sets of AMRAP with the same weight as F1. Partial Rest (60s)
- 2 Sets