***all sets listed are working sets. Always take as many warmup sets as needed.
*drop set on last two sets
**choose 1 of the exercises
***all sets listed are working sets. Always take as many warmup sets as needed.
***All sets listed are working sets. Always take as many warmup sets as needed.
**double drop set on both exercises, the last two working sets each
***all sets listed are working sets. Always take as many warmup sets as needed.
***all sets listed are working sets. Always take as many warmup sets as needed.
A1 DB bench spider curls – 10-15 reps*
A2 incline DB curls – 10-15 reps*
A3 hammer curls – 10-15 reps*
2-3 rounds, 60 seconds rest between rounds
*drop set
A1 hip loaded calf raise – 10-15 reps*
A2 seated calf raise – 15-20 reps
A3 standing calf raise – AMRAP
A4 seizure floor calf raise – AMRAP
2-3 rounds, 60 seconds rest between rounds
*rest pause set
A1 DB incline front raise – 12-15 reps
A2 cable front raises – 12-15 reps
A3 cable face pull – 12-15 reps
A4 cable rear delt row – 12-15 reps
2-3 rounds, 45 seconds rest between rounds
Activations/prep
A1 lying cuff laterals – 10-30+ reps*, 2 sets, 2 minutes rest before working sets
*drops after second working sets
B1 cable rear delt – 10-30+ reps*, 2 sets, 2 minutes rest before working sets
*drops after second working sets
C1 DB incline front raise – 12-15 reps
C2 cable front raises – 12-15 reps
C3 cable face pull – 12-15 reps
C4 cable rear delt row – 12-15 reps
2-3 rounds, 45 seconds rest between rounds
***all sets listed are working sets. Always take as many warmup sets as needed.
Triceps Death Ladder
A1 banded smith extension/press – 10 reps*
A2 body weight smith extensions – 5-10 reps*
2-3 rounds, 45 seconds rest between rounds
*2-3 drop sets
A1 lean forward cable curls – 7 reps
A2 cable curls – 7 reps
A3 incline cable curls – 7 reps
2-3 rounds, 45 seconds rest between sets
Activations/prep
A1 RDLs – 5-8 reps, 2 sets, 3 minutes rest between sets
B1 ring rows – 6-10 reps, 2 sets, 3 minutes rest between sets
C1 tbar rows – 6-8 reps, 2 sets**, 3 minutes rest between sets
***after the 2nd working set, extend the set with tbar RDLS for AMRAP, then chest supported DB rows for AMRAP
D1 extension/row iso – 30ish seconds
D2 extension/row – 10-15 reps
D3 extensions* – AMRAP
1-2 rounds, 2 minutes rest between rounds
*double drop set
E1 cable rear delts – 10-15 reps*
E2 cable face pull – 10-15 reps
2-3 rounds, 1 minute rest between rounds
*drop set
**all sets listed are working sets. Always take as many warmup sets as needed.