A1
Notes:Cable Y Raise
3 sets of 10-15 reps Partial Rest (2 mins) Finish all sets with a Rest Pause Set. To do this, take the set to 1-2 RIR at 8-10 reps. Then, take 5-10 seconds rest and go again for an additional 2-5 reps (whatever you can manage with good technique)
- 3 Sets
B1
Notes:DB Overhead Press
3 sets of 10-15 reps Partial Rest (2 mins) 1-2 RIR on All Sets
- 3 Sets
C1
Notes:Triceps Dip
3 sets of 10-15 reps Minimal Rest (0s) 1-2 RIR on All Sets
- 3 Sets
Superset
C2
Notes:Close Grip Push Up
3 sets of 15-20 reps Partial Rest (2 mins)
- 3 Sets
D1
Notes:Pelican Curl
3 sets of 6-10 reps Minimal Rest (0s) 1-2 RIR on All Sets. 5 second lowering phase with a 2 second pause in stretch position
- 3 Sets
Superset
D2
Notes:Band Hammer Curl
3 sets of 15-20 reps Partial Rest (90s)
- 3 Sets