A1
Notes:Romanian Deadlift
4 sets of 10/8/6/12 - Work up in weight to a hard 6, then decrease by roughly 20% for the final set. Partial Rest (90s)
- 4 Sets
B1
Notes:Hip Thrust
2 sets of 8-10 reps. Partial Rest (60s)
- 2 Sets
C1
Notes:Seated Leg Curl
2 sets of 8-10 reps. Partial Rest (60s)
- 2 Sets
D1
Notes:Leg Press - Wide Stance
4 second pause in the bottom of each rep. 3 sets of 12-15 reps. Partial Rest (90s)
- 3 Sets
E1
Notes:Chin Up
4 sets of 10/8/6/12 - Use assistance/bands if needed. Work up in weight to a hard 6, then decrease by roughly 20% for the final set. Minimal Rest (0s)
- 4 Sets
Superset
E2
Notes:Tricep Dips
Eccentric only reps. Position yourself at the top of the rep, then lower yourself down over 6 seconds. 4 sets of 6-8 reps. Partial Rest (90s)
- 4 Sets
F1
Notes:Costal Chest Press
3 sets of 8-10 reps. Minimal Rest (0s)
- 3 Sets
Superset
F2
Notes:Lat Pulldown
3 sets of 8-10 reps. Partial Rest (90s)
- 3 Sets