Push

A1

Notes:

Flat Barbell 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:

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

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