A1
Notes:Chin Up
3 sets of 5 reps Partial Rest (2 mins) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets Palms up grip 1 second pause at top and bottom of each rep. Add weight or regress to lowering only reps or Inverted Rows if necessary
- 3 Sets
B1
Notes:Machine Row (Lats)
3 sets of 10-15 reps Partial Rest (2 mins) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets 1 second pause in top and bottom position on each rep.
- 3 Sets
C1
Notes:Single Arm High Cable Row
2 sets of 8-10 reps per side Partial Rest (90s) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets 1 & 1/4 reps - Pull all the way in, release 1/4 of the way back, pull all the way in, then release all the way up - that's 1 rep.
- 2 Sets
D1
Notes:Alternating Dumbbell Curl
3 sets of 8-10 reps per arm Partial Rest (60s) 2-3 RIR. 2 second pause in top of each rep
- 3 Sets