Upper 1

A1

Notes:

Lunge Snatch

3 sets of 12-15. Partial Rest between arms/sets (45s)

  • 3 Sets

B1

Notes:

Single Arm Cable Pull - Lunge Stance

4 Sets of 8-10. Minimal Rest (0s)

  • 4 Sets

Superset

B2

Notes:

Single Arm Lat Pulldown

4 Sets of 8-10 - Partial Rest (90s)

  • 4 Sets

C1

Notes:

Dumbbell Row Straddle Stance

4 sets of 12/10/8/8 - 2 second hold in peak contraction. Partial Rest between arms/sets (90s)

  • 4 Sets

D1

Notes:

Cable Chest Press

4 sets of 12/10/8/8. Partial Rest (90s)

  • 4 Sets

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