Upper 1

A1

Notes:

High Incline Barbell Press

8 sets of 3. 5 second eccentric. Load selection should be consistent across all sets - Aim for roughly 83% of 1RM, or leaving 3-4RIR on ALL sets. Partial Rest (2 min)

  • 8 Sets

Superset

A2

Notes:

. Lat Pulldown

8 sets of 3. 5 second eccentric. Load selection should be consistent across all sets - Aim for roughly 83% of 1RM, or leaving 3-4RIR on ALL sets. Partial Rest (2 min)

  • 8 Sets

B1

Notes:

Flat Dumbbell Press

5 sets of 8/7/6/5/4. Add weight on each set. Partial Rest (90s)

  • 5 Sets

Superset

B2

Notes:

. High Cable Row

5 sets of 8/7/6/5/4. Add weight on each set. Partial Rest (90s)

  • 5 Sets

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