A1
Notes:Triceps Dip
3 sets of 10-15 reps Partial Rest (2 mins) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets 1 second pause in stretch position on each rep.
- 3 Sets
B1
Notes:DB Overhead Press
3 sets of 10-15 reps Partial Rest (2 mins) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets 1 second pause in stretch position on each rep.
- 3 Sets
C1
Notes:Alternating Biceps Curl
3 sets of 10-15 reps Partial Rest (90s) 0-2 RIR on All Sets
- 3 Sets
D1
Notes:Rope Crunch
3 sets of 15-20 reps Partial Rest (60s) 0-2 RIR on All Sets
- 3 Sets