A1
Notes:Unrolling Cable Row
4 sets of 12,10,8,6 reps Partial Rest (60s) 1-2 RIR on all sets
- 4 Sets
Superset
A2
Notes:Elevated Push Up - VMA
4 sets of 10 + 1 + 10 reps Partial Rest (90s) We're using a technique here called Variable Muscle Action from Stephane Cazeault. Perform 10 reps with a 3 second lowering, and 3 second lifting portion. Then, perform 1 isometric (static) hold in the middle position for 10 seconds. Finish with 10 repetitions moving as explosively as possible.
- 4 Sets
B1
Notes:Smith Machine Incline Press
3 sets of 8-10 reps Partial Rest (90s) 1-2 RIR on all sets
- 3 Sets
C1
Notes:Meadows Row
3 sets of 12-15 reps Partial Rest (60s) 1-2 RIR on all sets
- 3 Sets
D1
Notes:Cable Crucifix Raise
3 sets of 12-15 reps Partial Rest (60s) 0-1 RIR on all sets
- 3 Sets