A1
Notes:Glute Kickback
3 sets of 10-12 reps. Pause in the top and hold the squeeze for 2 seconds on each rep. Minimal Rest (0s)
- 3 Sets
Superset
A2
Notes:Drop Lunge
3 sets of 10-12 reps - Pause in the stretch position for 2 seconds on each rep. Partial Rest (60s)
- 3 Sets
B1
Notes:Cable Abduction
3 sets of 10-12 reps. Pause in the top and hold the squeeze for 2 seconds on each rep. Minimal Rest (0s)
- 3 Sets
Superset
B2
Notes:Copenhagen Plank
3 sets of 20 seconds. Partial Rest (60s)
- 3 Sets
C1
Notes:Low Incline DB Press
3 sets of 10-12 reps. Pause in the stretch position for 2 seconds on each rep. Partial Rest (90s)
- 3 Sets
D1
Notes:Single Arm Cable Y Raise
3 sets of 10-12 reps. Partial Rest (30s)
- 3 Sets
E1
Notes:Single Arm Triceps Extension - Long
3 sets of 10-12 reps. Partial Rest (60s)
- 3 Sets