A1
Notes:Incline Barbell Press
3 sets of 6. Perform a Rest Pause set on the final set only. To do this, push to failure at roughly 6 reps, then take 20 seconds rest, and push to failure again. Partial Rest (90s)
- 3 Sets
B1
Notes:Flat Dumbbell Press
3 sets of 6-8 reps Partial Rest (90s)
- 3 Sets
C1
Notes:Dip
3 sets of 6-8 reps Partial Rest (90s)
- 2 Sets
D1
Notes:Eccentric Overload Y Raise
3 sets of 4 reps. 5 second lowering. Partial Rest (90s)
- 3 Sets
E1
Notes:Dumbbell Y Raise
3 sets of 6-8 reps Partial Rest (60s)
- 2 Sets
F1
Notes:Cross Body Ext
3 sets of 8-10 reps Partial Rest (60s)
- 3 Sets