A1
Notes:Single Arm Dumbbell Row
2 second pause in peak contraction. 3 sets of 8/6/6. Rest Pause on the final set - do 6 reps to failure, then take 15 seconds rest, and then do AMRAP. Partial Rest (90s)
- 3 Sets
B1
Notes:Dumbbell High Incline Press
3 sets of 8/6/6. Partial Rest (60s)
- 3 Sets
C1
Notes:Rear Delt Row
3 sets of 8/6/6. Rest Pause on the final set - do 6 reps to failure, then take 15 seconds rest, and then do AMRAP. Partial Rest (90s)
- 3 Sets
D1
Notes:High Cable Row (single Arm)
3 sets of 10-12 reps. Minimal Rest (0s)
- 3 Sets
Superset
D2
Notes:Prone Y Raise
3 sets of 10-12 reps, 2 second pause in peak contraction. Partial Rest (90s)
- 3 Sets