A1
Notes:Side Lying Compound Raise
3 sets of 10 per arm, no more than 30 seconds between each arm/set
- 3 Sets
B1
Notes:Cross Body Short Row
3 sets of 10. Partial Rest between arms/sets (60s)
- 3 Sets
C1
Notes:DB Row - Straddle Stance
2 second pause in stretched position. 3 sets of 12/10/8 - Partial Rest (90s)
- 3 Sets
D1
Notes:Incline Dumbbell Press
3 sets of 12/10/8 - Minimal Rest
- 3 Sets
Superset
D2
Notes:Elevated Push Up
3 sets of 8-10 - Partial Rest (90s) I recommend using the dumbbells to elevate your hands higher so you can get an extra stretch
- 3 Sets