A1
Notes:Paused Barbell Press
Spoto style - pause 1-2 inches OFF the chest. 6 sets of 6/4/2/6/4/2. Complete Rest (3 min) Aim to use a challenging weight and increase it across the first 3 sets. Then go slightly heavier for the second 3 sets. For example Wave 1 Set 1 - 100kg x 6 reps Set 2 - 102.5kg x 4 reps Set 3 - 105kg x 2 reps Wave 2 Set 4 - 102.5kg x 6 reps Set 5 - 105kg x 4 reps Set 6 - 107.5kg x 2 reps
- 6 Sets
B1
Notes:DB Low Incline Press
3 sets of 9/8/7. Partial Rest (90s) Increase weight on each set. Feel free to separate into individual exercises with same rest period if needed
- 3 Sets
Superset
B2
Notes:. Machine Pulldown
3 sets of 9/8/7. Partial Rest (90s) Increase weight on each set. Feel free to separate into individual exercises with same rest period if needed
- 3 Sets
C1
Notes:Feet Elevated Push Up
3 sets of 10. Partial Rest (60s) as many reps as possible with a 2 second pause in the bottom of each rep
- 3 Sets
Superset
C2
Notes:Upper Back Cable Row
3 sets of 10 reps. Partial Rest (60s)
- 3 Sets