A1
Notes:Machine Row - Lats
5 sets of 4-6. 4 second eccentric, 2 second pause in contraction. Partial Rest (30s)
- 5 Sets
Superset
A2
Notes:Lat Pulldown
5 sets of 15-20 reps. Complete Rest (3 min)
- 5 Sets
B1
Notes:Stiff Arm Pulldown
3 sets of 12-15 reps. Finish each set with a double drop set, decreasing weight by 20% each time and shooting for AMRAP. Partial Rest (60s)
- 3 Sets
C1
Notes:Banded Push Up
4 sets of 10-12 reps.
- 4 Sets
Superset
C2
Notes:Bodyweight Push Up
4 sets of AMRAP with bodyweight, finish with a 15 second hold in the bottom position. Partial Rest (2 min)
- 4 Sets
D1
Notes:Dumbbell Y Raise
3 sets of 12-15 reps. Minimal Rest (0s)
- 3 Sets
Superset
D2
Notes:Dumbbell Overhead Press
3 sets of 8-10 reps. 5 second eccentric. Partial Rest (2 min)
- 3 Sets