Upper 1

A1

Notes:

Low Incline Dumbbell Press

Pause in stretch position for 2 seconds. 5 sets of 4-6 with a slow, 5 second eccentric (lowering phase). Minimal Rest (0s)

  • 5 Sets

Superset

A2

Notes:

Flat Dumbbell Press,Neutral Grip

5 sets of 12-15 reps. Complete Rest (2 min)

  • 5 Sets

B1

Notes:

Machine Row (Upper Back)

5 sets of 4-6 reps. 5 second lowering phase. Minimal Rest (0s)

  • 5 Sets

Superset

B2

Notes:

Low Incline Trap 3 Raise

5 sets of 12-15 reps. Partial Rest (2 min)

  • 5 Sets

C1

Notes:

Triceps Dips

2 sets of 15-20 reps. Minimal Rest (0s)

  • 2 Sets

Superset

C2

Notes:

Dumbbell Incline Curl

2 sets of 15-20 reps. Partial Rest (60s)

  • 2 Sets

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