Push 2

A1

Notes:

Smith Machine Low Incline Press

4 Cluster Sets. To perform a Cluster set, use an 5RM, and perform as many sets of 2 as possible, with only 10 seconds between each set. For example, you may end up performing 3-4 sets of 2 (total of 6-8 reps) using an 5RM - this is considered 1 Cluster. Partial Rest (120s)

  • 4 Sets

B1

Notes:

Triceps Dip

3 sets of 10-12 reps Partial Rest (90s)

  • 3 Sets

C1

Notes:

Overhead Press

4 Cluster Sets. To perform a Cluster set, use an 5RM, and perform as many sets of 2 as possible, with only 10 seconds between each set. For example, you may end up performing 3-4 sets of 2 (total of 6-8 reps) using an 5RM - this is considered 1 Cluster. Partial Rest (90s)

  • 4 Sets

D1

Notes:

Lean Away Lateral Raise

3 sets of 10-12 reps Partial Rest (60s)

  • 3 Sets

E1

Notes:

Close Grip Bench Press

3 sets of 4-6 reps Partial Rest (90s)

  • 3 Sets

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