A1
Notes:Bench Press
3 sets of 5 reps, 1 Backdown set of 10-15 reps Partial Rest (2 mins) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 1-2 RIR on All Sets 4 second lowering, 2 second pause in the bottom of each rep For the backdown set, decrease your weight by roughly 10-15%, and perform the reps WITHOUT a pause, but maintain the 4 second lowering
- 3 Sets
B1
Notes:Low Incline Dumbbell Press
2 sets of 8-10 reps Partial Rest (2 mins) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets 1 & 1/4 reps. All the way down, 1/4 of the way up, all the way down, all the way up - that counts as 1 rep
- 2 Sets
C1
Notes:Triceps Dip
3 sets of 10-15 reps Partial Rest (90s) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets
- 3 Sets
D1
Notes:Cable Crucifix Raise
3 sets of 10-15 reps per side Partial Rest (60s) 1-2 RIR on all sets
- 3 Sets