A1
Notes:Machine Row (Upper Back)
6 sets of 6/4/2/6/4/2 reps - Partial Rest (2 minutes) Aim to use a challenging weight and increase it across the first 3 sets. Then go slightly heavier for the second 3 sets. For example Wave 1 Set 1 - 100kg x 8 reps Set 2 - 102.5kg x 6 reps Set 3 - 105kg x 4 reps Wave 2 Set 4 - 102.5kg x 8 reps Set 5 - 105kg x 6 reps Set 6 - 107.5kg x 4 reps
- 6 Sets
Superset
A2
Notes:Barbell Press
6 sets of 6/4/2/6/4/2 reps Partial Rest - 2 minutes Aim to use a challenging weight and increase it across the first 3 sets. Then go slightly heavier for the second 3 sets. For example Wave 1 Set 1 - 100kg x 8 reps Set 2 - 102.5kg x 6 reps Set 3 - 105kg x 4 reps Wave 2 Set 4 - 102.5kg x 8 reps Set 5 - 105kg x 6 reps Set 6 - 107.5kg x 4 reps
- 6 Sets
B1
Notes:Single Arm High Cable Row
3 sets of 6-8 reps. Get a full stretch on each rep, pausing for 1-2 seconds”. Partial Rest (90s)
- 3 Sets
C1
Notes:Cat Cow
3 sets of 5. Minimal Rest (0s)
- 3 Sets
Superset
C2
Notes:Diaphragm Stretch
3 sets of 5 breaths. Minimal Rest (0s)
- 3 Sets