A1
Notes:Flat Barbell Press
4 Cluster sets 6-8 reps. To perform a Cluster set, use a 5RM and perform as many sets of 2 as possible, with only 10 seconds between sets. For example, you may end up performing 3-4 sets of 2 (totalling 6-8 reps) using a 5RM - this is considered 1 Cluster set. Partial Rest (120s)
- 4 Sets
B1
Notes:High Incline Dumbbell 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
C1
Notes:Single Arm Dumbbell Press Standing
3 sets of 12-15 Partial Rest (60s)
- 3 Sets
D1
Notes:Cross Body Tricep ext
3 sets of 8 Minimal Rest (0s)
- 3 Sets
Superset
D2
Notes:Tricep ext Short
3 sets of 8 Partial Rest (90s)
- 3 Sets